Walnut

Walnut is a single-seeded nut that has a round shape and solidity and grows on a walnut tree belonging to the Juglandaceae. It originates in the Mediterranean and Central Asia, where it has been eaten for thousands of years and formed part of its diet, It can be eaten as raw, roasted, salted or unsalted, or added to pasta, soups, baked goods, and breakfast cereals, and it is used to cook expensive cooking oil and add to the salad.

Benefits of walnuts

Nut is considered a food rich in nutrients, which provide many benefits to human health, we mention the following:

• Weight control: Eating nuts is associated with an increase in the energy spent by the body in Resting energy expenditure. Weight loss is also greater for diets containing nuts compared to non-containment systems.

• Reducing the risk of cholecystectomy: Eating walnuts reduces the risk of women consuming more than 141 grams of nuts per week for gallbladder surgery compared with women who eat less than 28 grams per week.

• Bone health: Walnut contains manganese, copper and calcium, which play an important role in the prevention of osteoporosis. It also contains magnesium, which contributes to calcium absorption and bone formation.

• Heart health: Nut is the only type of nuts that contains large amounts of omega-3 fatty acids, and contains monounsaturated fats and polyunsaturated fats, which contribute to the reduction of levels LDL cholesterol and triglycerides, which reduces the risk of cardiovascular disease, heart attacks, and strokes. One study found that eating nuts more than four times a week reduces the risk of infection Coronary heart disease Coronary heart disease (37%).

• Cancer prevention: The nut contains many effective plant compounds, which can contribute to the prevention of cancer, such as phytosterols, gamma-tocopherol, omega-3, omega-3, Polyphenols, where studies have found a relationship between eating walnuts, reduced risk of colon cancer, and prostate cancer.

• Brain Health: Several studies have found that eating walnuts on a regular basis can help improve depression and various brain functions, and one study found that it improves the memory of older people, thanks to its high amount of antioxidants. Another study in animals has shown that it can strengthen Of the memory of Alzheimer's disease, but more studies are needed to prove its effectiveness.

Nutrient damage:

Although walnut is very useful, there are some side effects that can occur. The following are some of the following:

• Nut allergy: Nut is one of the most allergenic foods, and allergy symptoms are very serious, (Sometimes called Anaphylaxis), and can be fatal if not treated, so everyone suffering from Walnut allergies should avoid eating it completely. 
• Minimize the absorption of minerals: The nut contains high levels of phytic acid, which inhibits the absorption of many minerals in the digestive system such as iron, zinc, and follow people to food systems containing foods high in phytic acid, and a few in iron and zinc , May expose them to a lack of minerals.

It is important to note that a healthy diet, healthy habits and lifestyle is the key to good health and disease prevention, so you should diversify and eat moderately, rather than on a single diet.

The nutritional value of nuts

The following table shows the nutrients found in 100 grams of walnuts:

Food value	Element
Calories	654 calories
Water	4.07 g
The protein	15.23 g
Fat	65.21 g
Carbohydrates	13.71 g
Fiber	6.7 g
Sugars	2.61 g
Calcium	98 mg
Iron	2.91 mg
Magnesium	158 mg
Phosphorus	346 mg
Potassium	441 mg
Sodium	2 mg
Zinc	3.09 mg
Vitamin C	1.3 mg
Vitamin A	1 μg
Folate	98 mg

Add Walnuts to your diet:
Nutritious foods are high in calorie foods, so it is recommended to treat them moderately. It can also be used as an alternative to foods containing saturated fats such as cheeses. It is recommended not to eat more than 20 tablets of half walnuts daily. The nut may be exposed to rancidity or corruption due to its high content of fat, resulting in the appearance of a stinging taste, and to preserve it and increase its shelf life is recommended to store in a cool, dry and dark, and the storage time depending on the temperature, The room keeps For a few months, as well as remain valid for a full year when stored in the refrigerator, and stored in the freezer (English: Freezer) maintains its validity for two years, and in some ways and steps, to add nuts to the diet:

• Add the walnut to the salad. 
• Granola can be prepared at home, using several kinds of nuts including nuts, seeds, and dried fruits. 
• Pesto sauce is made with walnuts to add pasta or flat bread. 
• Walnut can be added to coffee, with different fruits. 
• You can eat Walnut as a snack, instead of biscuits. 
• Add the pizza nuts, as an alternative to Pepperoni, which contains sausage. 
• Walnut can be eaten for breakfast, as a source of protein instead of eggs, with oats or breakfast cereals.