Saturday, January 9, 2021
Walnuts
A walnut is the edible seed of a drupe, and thus not a true botanical nut. It is commonly consumed as a nut. After full ripening for its edible seed when the shell has been discarded, it is used as a garnish or a snack. Walnuts are rounded, single-seeded stone fruits of the walnut tree commonly used for the meat after fully ripening. Following full ripening, the removal of the husk reveals the wrinkly walnut shell, which is usually commercially found in two segments (three or four-segment shells can also form). During the ripening process, the husk will become brittle and the shell hard. The shell encloses the kernel, which is usually made up of two halves separated by a partition. The seed kernels – commonly available as shelled walnuts – are enclosed in a brown seed coat which contains antioxidants. The antioxidants protect the oil-rich seed from atmospheric oxygen, thereby preventing rancidity. Walnut kernels are available in two forms; in their shells or de-shelled.
The kernels may be whole, halved, or in smaller portions due to processing. All walnuts kernels can be eaten on their own (raw, toasted or pickled), or as part of a mix such as muesli, or as an ingredient of a dish: e.g. walnut soup, walnut pie, walnut coffee cake, banana cake, brownie, fudge. Walnuts are often candied, or pickled. Pickled walnuts that are the whole fruit can be savory or sweet depending on the preserving solution. Walnut butters can be homemade or purchased in both raw and roasted forms. Walnuts may be used as an ingredient in other foodstuffs. Walnut is the main ingredient in baklava, Circassian chicken, chicken in walnut sauce, and poultry or meat ball stew from Iranian cuisine. Walnuts are also popular as ice cream toppings, and walnut pieces are used as a garnish on some foods. Nocino is a liqueur made from unripe green walnuts steeped in alcohol with syrup added. Walnut oil is available commercially and is chiefly used as a food ingredient particularly in salad dressings. It has a low smoke point, which limits its use for frying.
Walnuts are an excellent source of antioxidants that can help fight oxidative damage in your body, including damage due to “bad” LDL cholesterol, which promotes atherosclerosis. Walnuts are a good source of the plant form of omega-3 fat, which may help reduce heart disease risk. Several plant compounds and nutrients in walnuts may help decrease inflammation, which is a key culprit in many chronic diseases. Eating walnuts not only nourishes you but also the beneficial bacteria that live in your gut. This promotes the health of your gut and may help reduce disease risk. The polyphenols in walnuts may reduce your risk of certain cancers, including breast, prostate and colorectal cancers. However, more human studies are needed to confirm this. Though they’re calorie-dense, you may not absorb all of the calories in walnuts. Additionally, they may even help you control appetite and hunger. Eating walnuts may help control type 2 diabetes and reduce your risk of the disease, as the nut may help control your weight.
Walnuts might have more direct effects on blood sugar control as well. Some studies suggest that eating 1 ounce (28 grams) of nuts daily, including walnuts, as part of a heart-healthy diet may help improve blood pressure. A healthy diet that includes walnuts may help preserve physical function, such as walking and self-care abilities as you age. Walnuts contain nutrients that may help protect your brain from damaging inflammation and support good brain function as you age. Eating walnuts regularly may help counteract potential harmful effects of less-than-ideal eating habits on sperm health. A daily 1.5-ounce (43-gram) serving of walnuts may help lower harmful cholesterol and triglyceride levels, which contribute to heart disease risk.
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