WALNUT  CALORIES  AND  NUTRITIONAL  VALUES

日本語

Preparing walnuts can be quite simple! Just chop and serve on your favorite salad, vegetable dish, fruit, or dessert. In whatever style you decide to prepare walnuts, it's worth including the skin, that whitish, sometimes waxy, sometimes flaky, outermost part of the walnut. Approximately 90% of the phenol, tannins and flavonoids in walnuts are found in the skin. Walnuts are warm in nature and have a long list of benefits such as: 

  • Prevent Skin Diseases & Delay Skin Aging 
  • Aid Weight Loss
  • Improve Immune Health
  • Improve Memory Function
  • Improve Male Fertility 
  • Relieve Stress And Promote Sleep 
  • Promote Stronger Bones 
  • Prevent Alzheimer’s Disease
  • Beneficial For Heart Health
  • Decrease Risk Of Cancers 
100 grams (3.5 oz), of Walnuts approximately contains;

  • Water                4.07 g
  • Energy              654 kcal
  • Protein              15.23 g
  • Fat                     65.21 g
  • Carbohydrate     13.71 g
  • Dietary Fiber      6.7 g
  • Sugars               2.61 g
  • Vitamin C           1.3 mg
  • Vitamin B1         0.341 mg
  • Vitamin B2         0.15  mg
  • Vitamin B3         1.125 mg
  • Vitamin B6         0.537 mg
  • Vitamin B9         98 μg 
  • Vitamin A           20 IU
  • Vitamin E           0.7 mg
  • Vitamin K           2.7 μg 
  • Calcium              98 mg
  • Iron                    2.91 mg
  • Magnesium        158 mg
  • Phosphorus       346 mg
  • Potassium          441 mg
  • Sodium              2 mg
  • Zinc                   3.09 mg
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Scientific Discoveries-Selection-Storage

​People, who are adding walnuts in their daily diet, would have noticeable improvement in their cholesterol levels, with a significant reduction in fat accumulation, especially around the abdomen. Since most of the nuts are high in fat, snacking them in moderation is recommended, avoiding salty store bought nuts.

Due to loads of antioxidants, walnuts offer anti-ageing benefits by getting rid of unwanted toxins in the body.

Certain nutrients in walnuts contribute towards a glowing healthy skin. They help to retain the moisture within, keeping the skin elastic and supple.

Eating walnuts, Cheese with Nan (flat bread), is one of the favorite suppers in Iran. The nutrients present in walnuts and cheese promote blissful sleep. The calcium in cheese and the omega 3 fatty acids in walnuts keep blood pressure low helping you relive stress. Melatonin in walnuts with its regulatory properties, signals the brain when work is done and induces sleep.  Note, with advancing years there is a marked reduction in the production of melatonin.  Therefore, senior citizens suffer from insomnia.  As walnuts have a natural bountiful source of Melatonin, the elderly can take advantage of walnuts as they promote sleep and prevent insomnia. 

The melatonin, anti-inflammatory and high amount of antioxidant in walnuts helps in keeping your immune system healthy and decrease risk of prostate, colon and breast cancer.

Due to their high levels of alpha linolenic acid, “a natural plant source of omega-3”, walnuts have been associated with better levels of male fertility as well as stronger and healthier bones. It is a known fact that bones get weaker with age, decreasing bone mineral density. Eating walnuts will make bones harder since walnuts have a protective effect against the natural age-related mineral depletion and deterioration of bones, preventing risk of Rheumatoid arthritis and osteoporosis.
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Selection & Storage:

If you are picking up shelled ones, check the shells thoroughly. Avoid shells that come with holes or cracks. Then make sure that the meat within is plump and crisp.

Store shelled walnuts in an airtight container and a cool area, away from direct sunlight. This gives a shelf life of 3 months.

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Once you remove the shell, you can store it in an airtight container in your refrigerator for a maximum of six months. You can freeze walnuts in an airtight package and use them for one year, without any damage. Walnuts generally absorb food flavors quite easily. While refrigerating or freezing, make sure they are kept at a safe distance from food such as onions, cabbage or fish.
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Sources:

http://fnic.nal.usda.gov/food-composition/individual-macronutrients-phytonutrients-vitamins-minerals/vitamins-minerals

http://www.organicfacts.net/health-benefits/fruit/health-benefits-of-raisins.html

http://www.onlineholistichealth.com/
http://nutritionfacts.org/

Gruenwald J, Brendler T, Jaenicke C (eds.) PDR for Herbal Medicines. Montvale, NJ: Medical Economics Company, 2000, pp.793-94.

Teeguarden R. Radiant Health: The Ancient Wisdom of the Chinese Tonic Herbs. New York: Warner Books, 1998, p. 220.

Teuscher E, Lindequist U. Biogene Gifte -- Biologie, Chemie, Pharmakologie, 2nd ed. Stuttgart: Fischer Verlag, 1994.

Teuscher E. Biogene Arzneimittel, 5th ed. Stuttgart: Wiss Verlagsges, 1997.

Wagner H, Wiesenauer M. Phytotherapie: Phytopharmaka und Pflanzliche Homoopathika. Stuttgart: Fischer Verlag, 1995.

http://www.shen-nong.com/eng/lifestyles/food_property_food_tcm.html

http://readanddigest.com/a-walnut-a-day-keeps-you-healthy-and-wise/#sthash.NS54lhci.dpuf

http://www.webmd.com/hypertension-high-blood-pressure/guide/preventing-high-blood-pressure

http://readanddigest.com/a-walnut-a-day-keeps-you-healthy-and-wise/#sthash.NS54lhci.dpuf




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