Walnuts have many beneficial properties and important nutritional values. Like other types of nuts, walnuts are high in calories, around 650 calories per 100 grams and are high in fat, but it is important to say that walnuts contain monounsaturated fats which are absolutely good for your health, they protect your cardiovascular system. Walnuts are a great source of energy being very nutritious they can be helpful in periods when we have a poor appetite, stress periods or in a case of fatigue. Walnuts are also a great source of vitamins, like vitamin E which is a powerful antioxidant that helps maintain you body free from toxins, Group B vitamins which are essential for making red blood cells, energy production and for various other important bodily functions. Walnuts are very rich in fiber, that help your colon to stay healthy and they increase satiety. Of course, it is important to remember that walnuts are a great source of minerals like magnesium, copper, zinc, selenium, and potassium. So they for sure make a perfect healthy afternoon snack together with some fruit like apple or a yogurt.
In herbal medicine, black walnut extract is known for its anti-inflammatory properties and it is used to prevent acne, as anti-parasite remedy and it has purgative properties. They are also used in cosmetics, because the husks and
leaves have some important substances that are great for your skin and hair. Walnuts were considered a medicine since the Middle Ages, the leaves were used to alleviate pain and were known for its digestive properties. Walnut oil is extracted from English walnuts, it provides high levels of group B vitamins and Vitamin E which together with other nutrients help in maintaining healthy skin. Oil is also used as salad dressing or it can be added to some types of sauces and usually it is not used for frying.
Walnuts are recommended during the pregnancy because they contain many vitamins and omega 3 fatty acids which help in maintaining a healthy pregnancy, regulate cellular functions and maintain hormonal balance. Omega 3 fatty acids are effective in reducing cardiovascular diseases.
Walnuts are best eaten raw because roasting or cooking reduces its nutritive value, especially its antioxidants which are important in cancer prevention. Very important thing to know is that when eating or preparing walnuts remember to always include the skin, studies have shown that the skin of walnuts contain about 90 percent of all phenols and flavonoids which have various beneficial antioxidant and biochemical effects.