Walnut

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Archaeologists have been successful in dating petrified walnut shells using carbon dating technology back to the Neolithic period (80 centuries ago). Walnuts may be regarded as the oldest tree-food and originates in Persia.

Contents

[edit] Why should I be aware of this?

  • Walnuts are a source of protein, fiber, and certain vitamins and minerals. And walnuts contain certain components that serve as effective antioxidants, as well as providing a healthy fatty acid profile.
  • Walnut is a good source of all important omega-3 fatty acids.
  • Eating walnuts at the end of a meal may help cut the damage that fatty food can do to the arteries, research suggests.
  • Increases the elasticity of arteries.
  • Provides antioxidant protection.

[edit] All about walnuts

Walnut Nutrition Facts - Loaded With Healthy Vitamins and Minerals

115 gram serving of walnuts and why those vitamins and minerals are important for your health (beside each vitamin and mineral is the % recommended daily intake):

  • Vitamin C -- Vitamin C helps to repair wounds and maintain bones, teeth, and cartilage. It is also an important antioxidant.
  • Vitamin E -- Vitamin E helps to prevent chronic diseases, is an antioxidant, and is involved in immune function.

Vitamin K: 4%. Vitamin K controls blood clotting and is also helps bone formation and repair.

Vitamin B1: 27%. Vitamin B1 helps convert carbs into energy. It is also important for the functioning of the heart, muscles, and nervous system.

Vitamin B2: 10%. Vitamin B2 is important for red blood cell production.

Vitamin B3: 7%. Vitamin B3 helps in the functioning of the digestive system, nerves, and skin.

Vitamin B5: 7%. Vitamin B5 is essential for your body's metabolism. It helps to break down carbs, proteins, and fats.

Vitamin B6: 31%. Vitamin B6 helps your body produce antibodies. It is also used to help break down proteins. That means that the more protein you consume, the more of vitamin B6 your body needs.

Vitamin B9: 29%. Vitamin B9 produces DNA. It also helps cells work and helps tissue grow.

Calcium: 11%. Calcium builds and maintains healthy teeth and bones.

Iron: 19%. Iron helps your body create oxygen-carrying proteins hemoglobin and myoglobin.

Magnesium45%: Magnesium helps the contraction and relaxation of your muscles, and the production of energy.

Phosphorus: 40%. Phosphorus helps your kidneys function, and helps maintain a regular heartbeat.

Potassium: 15%. Potassium is an electrolyte and helps build muscle.

Zinc: 24%. Zinc is required for your body's immune system to function and is also required for the senses of smell and taste.

Copper: 92%. Copper helps to keep blood vessels, nerves, immune system, and bones healthy.

Manganese: 200%. Manganese helps to regulate blood-sugar levels.

Selenium: 8%. Selenium helps prevent cell damage.

Dietary Fiber: 30%. Dietary fiber helps your body's digestive system and helps to prevent constipation.

Protein: 17g. Protein helps your body build muscle.

Omega-3 fatty acids: Omega-3 fatty acids are anti-inflammatory and anti-clotting.

[edit] Useful tips

  • For best results buy fresh, and in-the-shell. Crack them open before use. If you shell them the night before use, refrigerate! *Never buy shelled walnuts as most, if not all, are rancid due to high storage temperatures.
  • Toasting walnuts before using in recipes brings out their complex flavours and changes the taste of the final dish dramatically.
  • Walnut oil can be used in salad dressings for spectacular effect.
  • Buy walnut oil in cans, and always from a store with a good inventory turnover. Once opened, refrigerate

[edit] CopperBytes

[edit] References

  • WALNUTS
  • Walnut Nutrition Facts - Loaded With Healthy Vitamins and Minerals
  • Walnuts supply nutrition, preservative benefits