Karyon farm : NUTRITIONAL VALUE

NUTRITIONAL BENEFITS FROM THE CONSUMPTION OF WALNUTS

WALNUTS ARE A PROTEIN-RICH FOOD AND A RICH SOURCE OF NATURAL ANTIOXIDANTS SUCH AS MELATONIN, ELLAGIC ACID, VITAMIN E, CAROTENOIDS AND POLYPHENOLS.

These ingredients offer protection against cancer, aging, inflammation, and even psychiatric disorders.

Walnuts contain a higher concentration of omega-3 fatty acids than other nuts. Regular consumption of these fats leads to a reduction in LDL cholesterol (bad cholesterol) and an increase in good HDL cholesterol. In general, omega-3 fatty acids improve the function of the cardiovascular system and also have an anti-inflammatory effect. Walnut oil, which is also contained in whole walnuts, 'shields' the blood vessels within just four hours of consumption. The daily consumption of a small amount of walnuts, about 40-50 g/day, has a protective effect on the arteries and reduces the occurrence of thrombosis. It reduces the risk of strokes and heart attacks, reduces total cholesterol and bad LDL cholesterol in the blood and limits the loss of bone mass.

Walnuts contain arginine, which is used by the human body to produce nitric acid. Nitric acid helps to maintain the flexibility of the arteries. A high consumption of animal fats interrupts the production of nitric acid by the endothelium of the arteries.

Walnuts have been shown to reduce the risk of developing type 2 diabetes, the most common type of the disease. Consuming 28 to 56 grams of walnuts 1-3 times monthly lowers type 2 diabetes risk by 4%, weekly intake by 13%, and at least twice a week by 25%. This common form of diabetes involves diminished insulin secretion and reduced cell sensitivity to its action.

Research indicates that walnuts possess anti-cancer properties, with a particular focus on their impact on prostate and breast cancer. Studies have shown that consuming 84 grams of walnuts daily is linked to a decreased risk of prostate cancer. Moreover, while the majority of research on the anti-cancer effects of walnuts in breast cancer has been conducted on laboratory animals, it has consistently demonstrated promising results.

Walnuts have a particularly high content of vitamin E, a fat-soluble vitamin that plays an important role in cell protection and has a significant effect against free radicals. It acts as a natural inhibitor of cell destruction and protects tissue from decay. Vitamin E may play a protective role in various degenerative diseases such as dementia and prostate cancer, although recent scientific research has shown that vitamin E may also be a cause of this type of cancer. Studies on the link between vitamin E and protection against cancer are still in the research phase.

Walnuts are rich in essential B vitamins such as riboflavin, niacin, thiamine, pantothenic acid, vitamin B-6 and folic acids, and supply the body with significant amounts of trace elements, including calcium, chromium, magnesium, phosphorus, potassium, selenium, zinc, and other vital nutrients.

Walnuts contain melatonin, which helps to increase the concentration of this hormone in the blood, leading to a better quality of sleep.

Walnuts improve male reproductive health. Research suggests that consuming approximately two handfuls of walnuts daily for several weeks can enhance sperm quality, particularly among younger men. While promising, it's important to note that this improvement may not guarantee enhanced fertility. The beneficial effect of walnuts is attributed to their rich content of fatty acids, which support sperm development.

As numerous studies have shown, walnuts do not cause weight gain. 30 grams of walnuts contain 2.5 grams of omega-3 fatty acids, 3 grams of protein and 2.5 grams of fibre. These essential elements not only enhance satiety but also promote a sense of fullness, making walnuts a smart and satisfying addition to a balanced diet.

Add walnuts to muesli and consume with low-fat milk.

Enjoy a dessert with walnuts, honey and low-fat yoghurt.

Add walnuts to your salad.

Prepare a fruit salad with fresh seasonal fruit and grated walnuts.

Add walnuts to homemade cakes or cookies and enjoy as a snack.

Add walnuts to stuffing for chicken or turkey.

Add walnuts to traditional desserts.