Walnuts
Walnuts , (sort Juglans), class of around 20 types of deciduous trees of the family Juglandaceae, local to North and South America, southern Europe, Asia, and the West Indies.
Physical description of Walnuts
Walnut trees have long compound leaves with 5 to 23 short-followed flyers. The male and female regenerative organs are borne in various petal-less bloom groups, known as catkins, on a similar tree. The twigs typically contain a many-chambered essence. The organic product is definitely not a genuine natural nut: it is a drupe with the palatable seed (generally called a nut) encased in a shell inside a thick husk.
Planting
While there are a few types of pecan, most strikingly the dark pecan and English pecan, essential planting and care directions are comparative. In any case, because of the presence of many assortments adjusted to various environments and sickness obstruction, establishing nuts from moderately close by is suggested. Pecan trees can deliver tasty nuts and strong, appealing lumber, yet home grounds-keepers ought to know that they frequently kill close by plants! Additionally, remember that pecan trees don’t begin creating nuts until around 10 years after they have been planted and the nut creation will top at around 30 years subsequent to planting. You can establish pecan trees from nuts, which are frequently allowed to gather however drawn-out to get ready, or seedlings, which as a rule should be bought yet regularly have a higher achievement rate.
Health Benefits of walnuts
Brain Health
A few investigations show that eating nuts might further develop cerebrum capability. They likewise demonstrate the way that pecans can assist with melancholy and age-related decrease in mind capability .
A concentrate in more established grown-ups connected customary utilization of pecans with critical memory improvement .
In any case, these examinations were observational and can’t demonstrate that pecans were the reason for enhancements in cerebrum capability. More grounded proof is given by concentrates on that explore the impact of eating pecans straightforwardly.
One 8-week concentrate on in 64 youthful, sound grown-ups, found that eating pecans further developed perception. In any case, critical enhancements in non-verbal thinking, memory, and state of mind were not identified .
Pecans have additionally been displayed to further develop cerebrum capability in creatures. At the point when mice with Alzheimer’s sickness were taken care of pecans consistently for a considerable length of time, their memory and mastering abilities improved fundamentally
Essentially, concentrates on in more seasoned rodents found that eating pecans for a very long time switched age-related weaknesses in cerebrum capability
Rich in antioxidants
Walnuts have higher antioxidant activity than any other nut
This activity comes from vitamin E, melatonin and plant compounds called polyphenols, which are found in the skin of walnuts.
A small study of healthy adults showed that eating a rich diet prevents oxidative damage to LDL cholesterol “bad” after eating, while a diet high in refined fat does not. .
It is beneficial because oxidized LDL builds up in your arteries, causing atherosclerosis
Eating nuts can prevent Alzheimer’s disease
Research shows that regularly including fruit in your diet can help prevent Alzheimer’s disease. Experiments involving mice found that feeding the equivalent of 14 walnut halves per day improved brain function such as memory and learning ability. Scientists have concluded that nuts can reduce the risk or slow down Alzheimer’s disease.
Eating nuts can prevent cognitive decline
A 2-year clinical trial involving more than 700 people found that eating 14 to 30 walnut halves a day helped prevent depression. Scientists have determined that eating more nuts can help delay age-related degeneration.
Eating a walnuts fruits a day is good for your heart
due to the abundance of polyphenols and omega-3 fatty acids.
One of the heart-healthy benefits of eating lots of nuts is that they don’t cause weight gain. A review of five human clinical trials found that a unique combination of polyunsaturated acids and walnuts improves heart health. The researchers said that nuts do not cause weight gain when used as a replacement meal. Another study found that eating 1/2 cup of ground walnuts (43 g) for eight weeks helped reduce the risk of heart disease.
Walnuts contain compounds that can lower cholesterol
Another reason why walnuts are classified as “heart-healthy nuts” is that they help lower cholesterol in the blood.
A randomized controlled trial found that a low-carb diet lowered cholesterol levels. 134 women took 43 g of seeds per day. After 8 weeks, scientists found a significant reduction in fasting cholesterol. A systematic review of 13 scientific studies on the effects of nuts on cholesterol also found positive results. Eating more fruits and vegetables leads to lower LDL (or “bad”) cholesterol levels. In addition, increasing the number of seeds did not increase the size of the body.
Walnuts can help improve Gut Microbiota
Another reason why nuts are good for you is that they improve your gut health. The Journal of Nutrition in 2018 published the results of a randomized trial on the benefits of nuts for gut health. Participants consumed 42g of nuts over a 2-week period. Gut microbiota testing found that walnuts helped increase the amount of good bacteria.
How to eat and store fruit
You can eat the seeds on their own as a snack or as a flavoring for yogurt, salad, fries, vegetable dishes, or ice cream.
For the greatest heart health benefits, choose nuts that are unsalted and choose ones that are roasted rather than cooked in oil. It is important to store seeds in the right way. They have a high oil content and can deteriorate if exposed to high temperatures for any length of time. This gives a bitter taste to the nut. Store them (with or without their shells) in an airtight container in a cool, dry place. You can store them in the fridge for up to 3 months or put them in the fridge for up to a year.
Cashews absorb odors, so it’s best to keep them away from strong foods. If your seeds are rubbery or broken, it means they are spoiled and you should throw them away.
