• Nutrients contained in walnuts
• Health properties of walnuts
• The use of walnuts in cosmetics
• How do you use walnuts in the kitchen?
• How do you store walnuts properly so that they don't lose their health-promoting properties and taste?

Nuts are one of the most recommended types of snacks, recognized as a valuable grab-and-go food that can be easily packed in a lunch box and taken anywhere - e.g. to work, school or on a trip. They are tasty, nutritious, filling and healthy. They can be eaten as a standalone snack or added to many different dishes. They go well with savory dishes, soups, salads, roasts as well as pastries and cold desserts. Brazil nuts, macadamia nuts, pecans, cashews and pine nuts have become very popular in recent years. And what about traditional walnuts, known in Poland for decades? Although just a handful of these nuts have more calories than a large pork chop, it turns out that according to the latest research they are among the most valuable nuts in the world. What is it about walnuts that makes them considered the healthiest?

Nutrients contained in walnuts

Nuts are among the most calorie-dense snacks, and walnuts, in particular, beat all records in this regard. One hundred grams contains approximately 650 calories. A seed hidden in a woody shell, which we call a nut, consists of over 50 percent fat. These nuts contain valuable polyunsaturated fatty acids that have a positive effect on our health. Just three nuts are enough to cover our daily requirement of omega-3 fatty acids. This is the highest amount of these acids compared to any other nut. They also contain a considerable amount of high-quality protein. What valuable nutrients does the shell contain?

• Omega-3 acids,
• Omega-6 fatty acids,
• Ellagic acid,
• Lanolic acid,
• L-arginine,
• Protein,
• Fiber,
• Vitamins:
• Vitamin C,
• Thiamine,
• Riboflavin,
• Niacin,
• Vitamin B6,
• Folic acid,
• Vitamin A,
• Vitamin E,
• Vitamin K,
• Minerals:
• Calcium,
• Iron,
• Magnesium,
• Phosphorus,
• Potassium,
• Zinc,

Health properties of walnuts

Eating walnuts has many health benefits. They have a positive effect on, among other things:

• Cardiovascular system, including lowering cholesterol levels,
• reduce the risk of cardiovascular diseases
• Memory, brain and proper functioning of the nervous system,
• Improve concentration,
• proper functioning of the digestive system,
• Condition of our skin, hair and nails,
• Strengthening the immunity of the entire organism.

The L-arginine contained in walnuts is a substance that dilates the coronary arteries and has a positive effect on the circulatory system. Ellagic acid, which is also found in these nuts, improves immunity. Omega-3 and omega-6 polyunsaturated fatty acids, as well as plant sterols, have a positive effect on our circulatory system by lowering levels of bad cholesterol. They also have anti-inflammatory effects and reduce the tendency to form blood clots.

Walnuts also have detoxifying, anti-inflammatory, fungicidal, and bactericidal properties—they are effective against staphylococci, streptococci, and typhoid bacteria. They are worth consuming in the form of a tincture for catarrh of the digestive tract, food poisoning, or diarrhea.

Due to their high content of lanolic acid, folic acid, and magnesium, walnuts have a beneficial effect on nerve cells. Their consumption is recommended for people who are tired, stressed, hyperactive, and have trouble falling asleep.

Thanks to their high phosphorus content, nuts also influence the efficiency of mental processes. Manganese and copper also have a positive effect on the brain.

The use of walnuts in cosmetics

Walnut extracts are found in many cosmetic products, including creams and masks for oily and acne-prone skin. This is due to their zinc content and substances with astringent and antibacterial properties. Vitamins A and E, as well as coenzyme Q10, derived from nuts, are also used in creams for mature skin – they help fight free radicals, retain water in cells, have a regenerating effect, and stimulate renewal processes. On the other hand, balms with a bronzing and even skin tone contain juglone, a natural dye that imparts the effect of a natural, delicate golden brown tan. Walnut extract is also found in many cosmetics for the care of oily hair and in anti-dandruff cosmetics. It has a soothing, anti-inflammatory, and antibacterial effect on the scalp, and its coloring properties are used in shampoos, conditioners, and rinses for dark hair.

How do you use walnuts in the kitchen?

They are not only healthy but, above all, very tasty, with a characteristic, expressive flavor. You can include them in the menu in the form of infusions, tinctures, or peanut butter and walnut oil, which are excellent in salads, salads, cocktails, and smoothies. A great combination is a salad of nuts, arugula, mango, pomegranate, avocado, and blue cheese with maple syrup and balsamic vinegar. Walnuts also go well with figs. You can also make healthy homemade bars based on walnuts. When roasted, they accentuate the flavor of the salad. Walnuts are versatile; they also go well with fruit, or as an ingredient on pizza with the addition of pear and Gorgonzola.

How do you store walnuts properly so that they don't lose their health-promoting properties and taste?

Because walnuts contain a lot of fat, there is a risk that they will quickly become rancid, moldy, dry out, and be attacked by food moths. It is therefore best to store them in a dry, cool, and dark place in a sealed glass container.

Who should especially eat walnuts and who should avoid them?

Walnuts are perfect for a low-fish, low-protein diet. They are especially suitable for vegetarian or vegan diets. Due to their high phosphorus content, walnuts are especially recommended for students, especially during exams. Phosphorus is great for the proper functioning of the brain. Eating these special nuts, rich in folic acid, which is necessary for proper fetal development, is also recommended for pregnant women. Walnut oil has the same benefits and is ideal for salads.

Although the health benefits of walnuts are diverse, allergy sufferers and those at risk for kidney stone problems should exercise particular caution because nuts contain oxalates, which can contribute to the formation of kidney stones.