Gaby
The secret to the high energy value of nutrient-rich nuts lies in their abundant fats and fiber. Just one to three walnuts can keep you energized throughout the day. The saying “Three nuts for Cinderella” not only satisfies hunger and provides energy but also helps shed extra pounds. The benefits of walnuts are so significant that nutritionists recommend them as an essential part of the diet for those aged 50 and over, as well as in various health-focused diets. So, let’s crack open the shell and see what’s inside!
A Miniature Brain
First and foremost, it’s astonishing that the walnut resembles the shape and structure of the human brain. Beneath the hard shell lies an edible kernel with a convoluted surface. Both the skull and the shell serve the same purpose—they protect the brain and the nut inside. Both coverings contain essential nutrients like phosphorus and fat. The similarity between the walnut kernel and the brain can be explained by the same principles of formation. As the nut matures, the kernel grows from the inside out, confined by the hard shell. Similarly, the brain’s cortex expands within the limited space of the skull to enhance its functionality. However, neither the nut nor the brain can “inflate” beyond their shells or skulls, so they must fold and form convolutions.
A Shield Against Aging
Given the resemblance of the kernel to the brain, walnuts positively impact cognitive abilities, protect against atherosclerosis, and help maintain memory and mental clarity in old age. Walnuts benefit older adults by improving blood circulation to the brain and lowering blood sugar levels. Thanks to their rich content of valuable omega-3 and omega-6 fatty acids, walnuts protect cells from the harmful effects of free radicals and slow down aging. Phytoestrogens—plant-based analogs of female sex hormones—also contribute to preserving youthful vitality. Research shows that moderate walnut consumption reduces the likelihood of obesity, cardiovascular diseases, hypertension, diabetes, and other manifestations of metabolic syndrome.
Nutritional Value
The walnut fruit is known as a drupe. Although it may not be obvious, it shares the same structure as cherries or plums. Like other stone fruits, walnuts mature within a juicy husk that eventually separates, allowing the stone to fall to the ground. Walnuts provide significant benefits due to their rich micronutrient composition. It’s no wonder that our ancestors referred to this plant-based product as the “royal nut.” Walnuts are a source of high-quality protein and beneficial plant-based fats. The drupe contains B vitamins, A, C, E, K, PP, omega-3 fatty acids (and other types), as well as essential minerals: selenium, potassium, sodium, magnesium, zinc, phosphorus, fluorine, calcium, iron, copper, and manganese. This protein source is high in fiber and low in carbohydrates, highlighting its dietary properties. Walnuts can be an indispensable food for those who do not consume meat.
A Fighter Against Hunger Hormones
As a product rich in polyunsaturated fats, walnuts lower levels of ghrelin—the so-called hunger hormone. This is why nut-based diets are proving so effective for weight loss. The secret to combating excess weight lies in their ability to quickly satisfy hunger. With walnuts and water on hand, you can block the body’s signal for food and ultimately avoid overeating. With walnuts containing 650 calories per 100 grams of shelled kernels, the energy weight of an average nut weighing 10-15 grams is only 25-30 calories. So, in this case, calories don’t hinder weight loss. To shed extra pounds, walnuts should be consumed 1-2 times a day: the kernels of 1-3 nuts should be washed down with a glass of water.
Medicinal Properties and Risks
The partitions of walnuts are a valuable source of iodine. This component in decoctions or tinctures normalizes metabolism and improves thyroid function. Walnut oil treats skin and mucous membrane inflammation, eczema, psoriasis, and varicose veins. Walnuts are renowned for their anti-inflammatory, wound-healing, bactericidal, and general strengthening properties. However, any remedy can be both a cure and a poison—it’s all about proportions. Overindulging in walnuts can lead to poisoning and irritation of the mucous membranes. Walnuts are considered allergens, so individuals prone to inflammatory skin and mucous membrane conditions should consume them with caution. They are contraindicated in chronic colitis and enterocolitis, acute intestinal diseases, and increased blood clotting.
More Than Just Food
The benefits of walnuts extend beyond culinary and medicinal uses. The wood of this tree is highly valued: it is used to make flooring, fine furniture, and high-quality art and household items. Walnut veneer is a beautiful and noble material used in luxury cars and interior design. Products made from walnut wood are highly durable and resistant to cracking. In the past, walnut wood was used to make brake pads, rifle stocks, fan blades, and airplane propellers.
A Nutty Flavor
Walnut kernels are delicious both raw and cooked. They are pressed for walnut oil, used in making sweets (halva, candies, pastries, cakes), and various dishes. For jams, confections, or dietary meals, nutrient-rich unripe fruits are typically used. Not only the seeds (kernels) of the walnut can be utilized, but also the shell, partitions, and leaves: these parts of the plant serve as raw materials for alcoholic tinctures, as they contain many valuable components. In Caucasian cuisine, walnuts are so popular that they feature in nearly every national recipe: among mountain dwellers, the walnut has been considered a sacred tree since ancient times.
Recipes Featuring Walnuts
Chicken Salad with Walnuts and Pineapple
Ingredients: chicken fillet – 250 g, walnuts – 50 g, canned pineapple – 150 g, cheese – 100 g, mayonnaise – 30 g, salt and pepper to taste.
Boil the chicken fillet, then cut the cheese and pineapple into pieces and combine them. Mix well. Add chopped walnuts. Dress with mayonnaise, and season with salt and pepper. Serve the salad garnished with cilantro.
Tuscan Sauce
Ingredients: ground beef – 200 g, walnuts – 40 g, tomatoes in their juice – 1 liter, onion – 150 g, carrot – 150 g, dried white mushrooms – 1 cup, celery stalks – 2, olive oil – 100 g, dry red wine – 50 g, salt and black pepper to taste.
Soak the washed dried mushrooms in 300 ml of water for 3 hours. Remove the mushrooms, chop them, and strain the soaking water through a fine sieve; this will be needed for the sauce. Place the carrot, onion, and celery in a pot with oil at the bottom and sauté for 15 minutes over medium heat, stirring occasionally. The carrot should become soft, and the onion should turn translucent. Add the ground beef, season with salt and pepper, and cook for 5 minutes, stirring. Pour in the wine and let it evaporate completely. Mix the chopped mushrooms with the other ingredients. Add the strained soaking water and the tomatoes in their juice. Bring to a boil and simmer uncovered for 35 minutes. Stir, mash the tomatoes with a spoon, and season with salt and pepper. Serve the Tuscan sauce with pasta or corn porridge.
Dried Fruit Candies
Ingredients: shelled walnuts – 200 g, pitted prunes – 150 g, pitted apricots – 150 g, raisins – 150 g, lemon – 1, honey – 4 tablespoons, coconut flakes for coating (can be substituted with cookie crumbs, poppy seeds, or sesame seeds).
Soak the dried fruits in boiling water for 10 minutes, then drain and lay the ingredients for the candies to dry on a paper towel. Chop the lemon. Pass the dried fruits through a meat grinder and add honey. Mix the dried fruits with the lemon and walnuts, pass through the meat grinder again, add honey, and mix well. Form balls from the mixture and roll the candies in the coating mixture.
It’s delicious, nutritious, and healthy—definitely worth a try!
