Walnut: all its properties and health benefits

“Nut” derives from the Latin nux. And the Latin name of the tree, juglans, means “jovins glans“, “seed of Jupiter”, which is in turn the Latin version of the Greek Theos balanosthat is, “seed of Zeus”, which is the same as saying “seed of God”.

Although there are 21 species of walnut, the four main ones are: the Persian or European walnut (juglans regia), which originated around the Caspian Sea, although some authors believe that it comes from the Himalayas, China or Japan; and the black walnuts (J. nigra), white (J. cinerea) and Californian (J. californica), of American origin.

The Persian variety is the most popular and is characterized by being large and with a relatively thin skin. It was introduced to Europe by the Romans in the 4th century.

The black one is smaller, harder and with a more intense flavor. The white one is sweeter and creamier and is difficult to find on the market. Currently the main world producers are China, the United States, Iran and Türkiye. The fruits are harvested in December, but dried ones are on the market all year round.

Walnut properties

The walnut is the healthiest dried fruit thanks to the balanced composition of its fats. With only 25 g of walnuts (5 pieces) 91% of the daily needs of Omega-3 fatty acids.

It is one of the nuts with the most fat –62% of its weight– but with proportions of fatty acids that make it very healthy.

While in other nuts the proportion of omega 6 is much higher than that of omega-3 (40 to 1 in almonds, for example), which can favor inflammation if the disproportion is not corrected through other foods, in the walnut the proportion is 5 to 1, much more balanced.

Only 9% is saturated fat, 14% is the beneficial monounsaturated fat and 77% is polyunsaturated, of which 13% is from the omega 3 family. This is part of the secret of the most studied property of walnuts: its protective effect against cardiovascular diseases.

It also contributes proteins (15%) and presents a remarkable percentage of Vitamin E, group B vitamins, and minerals and trace elements such as phosphorus, magnesium, manganese, copper, zinc and iron.

Walnut Health Benefits

The fat composition of the walnut and its richness in antioxidant compounds explain the main indications of the walnut in relation to health.

Very good for the heart

Omega-3 fatty acids improve the ratio between good (HDL) and bad (LDL) cholesterol, and prevent erratic heart rhythms and the formation of blood clots in the arteries, the leading cause of heart attacks. In addition, they benefit brain health, as neurons need them to function properly.

The walnut has a well-deserved prestige that continues to grow. Almost everyone interested in taking care of their health through food already knows that five walnuts a day are life insurance for the heart.

In addition, the walnut has other positive effects on health:

In case of suffering from type 2 diabetes – the type related to food – the positive effects on cholesterol levels are significant. Due to its anti-inflammatory effect, Walnuts help in case of asthma, arthritis or skin diseases such as psoriasis.

For vegans they are a valuable source of omega-3 and protein. antioxidant substances of the walnut delay or reduce the severity of neurodegenerative diseases, such as Parkinson’s or Alzheimer’s. Its ellagic acid favors the elimination of carcinogenic substances and helps block the metabolic pathways that lead to the development of tumor cells. It seems that a few walnuts in the salad are enough for prevent the appearance of gallstones.They produce a satiating effect and it is advisable to include them in weight-loss diets that reduce total fat by avoiding foods rich in saturated fat: it must be remembered that the fat in the walnut itself is not fattening, what matters is the diet as a whole .

The walnut in the kitchen

Walnuts are very versatile in the kitchen: they can be added to salads and a wide variety of dishes (whole, chopped or chopped), they are also used to make sauces, and confectionery reserves a place of honor for them in the preparation of biscuits, cakes, ice cream and other desserts.

They go well with chocolate and honey, but also with rice, apples or pasta. The best time to buy fresh nuts is at the beginning of November, when the harvest is harvested in Spain.

To assess the quality of the walnut, it is convenient to look at its flavor, which should never be bitter.

A recommendation: if the nuts are eaten raw, it is advisable chew them well and carefully. In the case of children and the elderly, it is even preferable that they eat them crushed and served in porridge.

How to preserve your properties

Although it is common to find them for sale already peeled, if you want to preserve their flavor and properties better, the best thing to do is buy them in the shell. They should be stored in a cool, dry place, but if they are peeled, better in the fridge, in a hermetically sealed container.

The exquisite walnut oil

The delicate walnut oil, which is obtained by cold pressing, is as tasty as it is nutritious: it is rich in vitamin E and polyunsaturated fatty acids. It goes rancid very quickly, so it is sold in opaque containers, in specialized stores, and must be stored in the refrigerator.

How to use it: a few drops in a salad are enough to impregnate the leaves with an exquisite aroma of walnuts. It is ideal for salads or sauces, and it is preferable to use it raw, since at high temperatures its fats are completely distorted. It goes very well with fresh spinach.