Mariyat Mukhina
nutritionist, doctor of medical sciences
– Let me note that in botany a nut is a fruit with a hard shell, without pulp and shells, while the kernel must be freely located inside the shell. It turns out that only acorns, hazelnuts (hazelnuts) and cashews can be called real nuts. Everything else that we are used to calling nuts are seeds, drupes and seeds of plants, and everyone’s favorite peanut is a legume, but not a nut. And pine nuts are the seeds of a coniferous tree growing in a cone. On the other hand, what difference does it make what they are called if they are all very useful? Out of habit, we will call them nuts.
When is Walnut Day celebrated?
In June 1949, the United States proposed an annual observance of National Walnut Day. This was done to popularize the royal nut. And on March 3, 1958, the 34th President Dwight David Eisenhower issued an official statement that this day was now fixed for May 17, then the celebration of the first National Walnut Day took place.
Ripe walnut
Hazelnut
Known for its high content of protein, iron, potassium, calcium, zinc, protein, cyamine, cobalt and niacin. This allows you to relax your arteries and clear them of cholesterol. Improves blood flow, increases testosterone levels and has a positive effect on sperm activity. And all this, as you yourself understand, plays a major role in ensuring a man’s full and high-quality sex life.
It is useful for enlarged prostate glands, and in general, hazelnuts are an integral part of the diet of representatives of the stronger half of humanity, especially those who are in adulthood.
Walnut, where did its name come from in English and Russian?
Walnut in English is walnut, the word comes from the Old English wealhhnutu, literally “foreign nut” (from wealh “foreign” + hnutu “nut”), as it was brought to England from Gaul and Italy. The Latin name for the walnut was nux, meaning "Gallic nut".
The Russian name is also associated with the origin of walnuts. Pavel Syutkin, a historian of culinary and Russian cuisine, writes: “In Russia, acquaintance with walnuts apparently occurs in the 12th-13th centuries, when close contacts were established with Byzantium. It is from there that nuts come to us, but they are called “Greek”. Then many products and objects coming from this part of the world are called “Greek”, for example, buckwheat, known to everyone (according to one version of the origin of this word).”
Walnuts were also called “royal nut”, “Greek nut” and “Voloshsky nut” in Russian.
Fruit of the walnut tree
Cashew
Cashews have always been considered an aphrodisiac and, in principle, this is so, because the microelements contained in it improve the quality of sperm and libido itself. But this is not its only positive property. It is able to increase fertility, that is, it has a beneficial effect on reproductive function.
Stimulates brain activity, which is very important for men who want to reach a certain social level. Testosterone gives energy for achievements and aggressive actions, which are inevitable when competing, rivalry and defending your opinion or close people.
Protects heart vessels from cholesterol, therefore, the risk of heart attack is significantly reduced. And it “gets younger” over the years, occurring even in 20-year-old guys. Cholesterol is also dangerous because it interferes with sports, and developing strength and endurance is extremely necessary for most men.
Walnuts, where do they come from? From Greece?
Walnuts, according to one of the most common versions, originated in Northern India. In the middle of the 15th century. Constantinople, the capital of Byzantium, fell under the onslaught of the Turkish Sultan. Pavel Syutkin: “Trade ties with Russia were interrupted for a long time. Around the 16th-17th centuries, their new name appeared in Rus': “Volosh nuts”. These are the same walnuts, only brought to us from Wallachia (the south of modern Romania).”
In Vladimir Ivanovich Dahl’s we find: “Nut is masculine, a tree fruit in a hard, strong shell. Sometimes they say instead of hazel and hazel, walnut or walnut tree, meaning Voloshsky nut, walnut.” By the end of the 19th century, the name “walnuts” became predominant in the Russian language.
Encyclopedic Dictionary of Brockhaus and Efron : “Walnut, Voloshsky nut (Juglans L.).”
Eggplant rolls with walnuts, see recipe here
Now, as promised, let's talk about the benefits and harms of walnuts.
Pine nuts
These little nuts are a real storehouse of antioxidants. They perfectly increase the body's resistance and are also very well absorbed. Because of this, nutritionists recommend adding them to the diet of children and expectant mothers. They are also recommended for emotional disorders, hair and skin problems. People suffering from insomnia are recommended to eat several aromatic kernels before bed. However, this product is not recommended for cholelithiasis and cholecystitis. It is recommended to eat about two tablespoons of nuts per day.
Walnuts, benefits and harm. And detail?
In terms of calorie and protein content, walnuts are comparable to meat, but are easier to digest. Citrus fruits are superior in the amount of vitamins. They are recommended for vitamin deficiency, iron deficiency, as a general tonic; they have a positive effect on the blood vessels of the brain and relieve nervous tension.
Benefits of walnuts
- Memory improvement. Nuts contain omega 3 and 6 essential fatty acids, which help improve memory and cognitive function.
- Preventing depression. Research has shown that low omega-3 levels can harm your alertness and vitality. Since walnuts are high in omega-3, they help prevent depression.
- Improved motor function. Omega-3 fatty acids do wonders for the brain, including improving motor function.
- Preventing heart disease. Studies conducted in the US, Australia, New Zealand, Spain and Israel concluded that two to three servings of walnuts per day lowered cholesterol levels sufficiently to reduce the risk of coronary heart disease.
- Improvement of "masculinity". A handful of walnuts eaten every day increases the viability and motility of sperm.
- Skin beauty support. Eating walnuts helps the skin look younger - healthy and elastic. Thanks to vitamin E for this. By the way, walnut oil is a valuable cosmetic product for reducing dry skin.
- Walnuts are a source of biotin (vitamin B7), which helps keep hair and nails healthy and prevents hair loss and brittle nails. Vitamin E gives hair and nails a healthy shine.
- Help with weight management. Walnuts are high in fiber, protein, and fat, which help you feel fuller longer.
- Extra boost of energy. Walnuts contain many B vitamins (B1 - 0.39 mg, B5 - 0.82 mg, B6 - 0.8 mg, etc.). They can increase the amount of energy in the body. This definitely fits with the weight management factor. When you're energized, you're more likely to get active and burn calories! Try regularly eating walnuts with natural yogurt as an afternoon snack or a pre-workout snack.
Harm of walnuts
The dangers of walnuts are probably not entirely correct. There are some restrictions on the consumption of walnuts - that’s more accurate. Walnuts are high in calories, so consuming them in excess may lead to slight weight gain. In some people, high consumption of walnuts may be associated with diarrhea due to the nuts' high oil content. Below we will tell you exactly how many walnuts you need to eat per day so that no problems arise.
Walnuts, like other types of nuts, can cause food allergies. Currently, nut allergies are diagnosed in approximately 2% of the world's population.
Red bean pate with walnuts, see recipe.
The benefits are at your fingertips
The main benefit of snacking is that it stimulates digestion and keeps your metabolism active. The body regularly receives the necessary portion of energy and useful elements. Actually, this is why there is no crippling feeling of hunger, irritation and breakdowns that accompany any diet. Snacks make it easier to control your appetite and avoid overeating during main meals. Thus, you build a clear and comfortable diet without strict restrictions.
At the same time, it is important that the snacks themselves do not turn into non-stop overeating. Therefore, arrange them no earlier than one and a half to two hours after breakfast or lunch. You can have one more snack after dinner, but no later than two hours before bedtime. Remember, the right snack should be light and at the same time nutritious. Focus on fiber, slow carbohydrates, vegetable proteins and healthy fats. Make sure that the calorie content of the snack does not exceed 200–250 kcal.
Try to give preference to natural products. Include vegetables in any form, cottage cheese and natural medium-fat yoghurts, low-fat cheeses, whole grain bread, fresh and dried fruits and berries in your snack menu. Nuts of all varieties are great for snacking. They are rich in valuable omega acids, which create a feeling of fullness for a long time. It has been proven that nuts improve fat metabolism in the body, increase performance, help quickly restore strength and fight stress. But don’t forget, nuts are a mega-nutritious product, so you shouldn’t get carried away with them. A moderate portion of 20–30 g is enough for one snack. It is useful to eat nuts in their pure form and prepare complete snacks from them.
Are walnuts the healthiest nuts?
A very possible statement! Walnuts contain the highest amount of antioxidants compared to other types of nuts (about 2 times). Undoubtedly, they are very nutritious, but king nuts are much healthier than peanuts, almonds or pistachios.
A study by American scientists says that the antioxidants in walnuts are 2-15 times stronger than vitamin E. Meanwhile, it is known that this vitamin protects the cells of the human body from damage by natural chemicals that cause various diseases.
Walnut baklava, see recipe here
Almond
Almonds top our rating today in terms of their properties. It is simply a storehouse of minerals and vitamins. It contains a high concentration of calcium, potassium, magnesium, arginine and other vital substances.
Therefore, by eating almond kernels even several times a week, you will increase your libido and gradually regain weight, since it allows you to lose extra pounds due to the fact that it contains a lot of protein and at the same time some saturated fat.
And this, by the way, will play an important role in your sex life. Scientists in China have come to the conclusion that a large belly sometimes affects sensations during sexual intercourse and not at all for the better.
Also, thanks to almonds, you will strengthen your cardiovascular system and become more resilient. Protect your body from free radicals, stress, and even cope with insomnia.
Walnuts, why do some people soak their kernels before eating?
Some people find fresh nuts difficult to chew. Soaking walnuts in water for 1-2 hours softens them without losing nutritional value!
Walnuts are also soaked in warm water to remove the thin brown skin. This is often done when preparing cream, sauce, mousse or soufflé - something very tender and homogeneous. Pieces of skin are not needed in such dishes.
Soaking walnuts helps reduce the level of bad cholesterol in the body and such nuts are easier to digest compared to regular, dry ones. To do this, simply soak 2-4 walnut kernels overnight in 1 glass of water and eat before breakfast in the morning.
Beef kharcho soup with rice and walnuts, see recipe here
Delicacy according to the rules
Banana and nuts make a good combination for cookies that make a great snack. Almonds “Semushka” will make it much tastier and healthier. Thanks to proper roasting, the kernels acquire a unique aroma, better reveal the taste and retain valuable nutritional properties. The active substances of this nut help improve digestion and normalize blood sugar levels.
Grind 200 g of almonds into crumbs, add 50 g of grated lemon zest and coconut flakes, ½ tsp. vanilla sugar, mix everything well. Separately, beat 2 egg whites with a pinch of salt into a fluffy strong foam, gradually pouring 2 tbsp in a thin stream. l. maple syrup. Combine the nut and protein bases, add puree from 2 ripe bananas, and knead the dough.
Using a spoon, form small round cookies on a baking sheet lined with parchment paper and decorate with whole almond kernels. Place them in the oven at 150°C for about 30–40 minutes. Two or three of these cookies are enough for a complete snack.
Proper snacks allow you to get the missing nutrients, constantly keep your body in good shape and stay motivated to eat right. In this regard, Semushka nuts and dried fruits are indispensable in the daily diet of the whole family. These are real high quality health products created by nature itself. They harmoniously combine unsurpassed taste and enormous benefits, which is why both children and adults like them so much.
Walnuts, BZHU, content of calories, vitamins and microelements
100 g of raw walnuts contains:
- proteins – 15.2 g
- fat – 65.2 g
- carbohydrates – 13.7 g
- water – 4.07 g
- calories – 654 kcal and 2740 kJ
- fiber – 6.7 g
- sugar – 2.61 g
- calcium – 98 mg
- iron – 2.91 mg
- magnesium – 158 mg
- phosphorus – 346 mg
- potassium – 441 mg
- biotin – 2.6 mg
- vitamin E – 2.6 mg
1 serving (28 g) of walnuts contains: 2.6 g omega-3 and 10.8 g omega-6.
Simple chicken satsivi with walnuts, see recipe here
Top 5 Nuts for Snacking
The foods listed below have high nutritional value. They contain trace elements such as potassium with calcium, copper, phosphorus, zinc, selenium and other trace elements.
Thanks to their regular use, you can get rid of overwork, depression, stress, the emergence of dangerous diseases, and early aging. Get the opportunity to strengthen your immune system and improve brain function.
Walnuts, how many cleaning methods are there?
We know 7 cleaning methods, among them there is one - the most proven one. This is buying already shelled walnuts! Not only do you not need to peel the nuts, you also immediately see the nut kernels and can evaluate the quality of the product. And what a saving of time and effort!
The remaining 6 ways to clean walnuts:
- the “door hinge” method is an adventurous method, but most often the most reliable,
- blow with a hammer; for this, do not forget to soak the walnuts in warm water for a couple of hours to soften the shells a little,
- the “bare hands” method, most suitable for strong and resilient hands; for it, two walnuts need to be pressed against each other and squeezed,
- using a sharp knife is a dangerous way to peel walnuts; suitable for experienced and dexterous people, contraindicated for children,
- the use of various gadgets and devices, including a screw press similar to the Nutcracker,
- freezing is the most original of all methods of cleaning walnuts.
Let's talk about the last cleaning method in more detail. Using a freezer to crack walnuts is due to the properties of water, which expands when frozen. Place the walnuts in a freezer-safe Ziploc bag and seal tightly. Place the sealed bag in the freezer for several hours. The water contained in the nuts and their shells freezes, expands and... the walnut shells crack.
This method is good for walnuts intended for baking. Nuts become a little soft when frozen.
Rye muffins with walnuts on Varenets, see recipe here
Pecan
Pecan is not particularly known to a wide range of people, but its healing properties are invaluable. It is quite high in calories; 100 grams contain almost 700 kilocalories. But if you don't abuse it, just imagine how much energy you can get in one snack.
It is a leader in the amount of antioxidants in its composition. These include zeaxanthin, beta-carotene, lutein and ellagic acid. Thanks to them, you can not be afraid of prostate cancer and heart problems. Even if cancer cells have already formed, gamma tocopherol will simply destroy them, leaving healthy ones intact.
Walnuts, how many to eat per day?
Walnuts have a high calorie content: more than 600 kcal per 100 g. At the same time, as mentioned above, they are very healthy, so scientists and nutritionists disagree on how many walnuts you can eat per day. The average norm is 40-50 g.
If you are preparing dishes, remember that 1 glass of 250 ml contains 160 g of walnuts.
Millet porridge with pears and caramelized walnuts, see recipe here
Pistachios - for slim people
These nuts are the lowest in calories among their fellows. In addition, pistachios also have the ability to suppress appetite. Nutritionists from the USA, asking the eternal question: “what to eat to lose weight,” paid attention to pistachios. The researchers gave the subjects some nuts before each meal. As a result, it turned out that those who snacked on pistachios before lunch became full faster, receiving 41% fewer calories than those volunteers who did not snack on nuts. And if you measure the total number of calories per day, then nut snacks could reduce this value by 23%! However, you shouldn’t lean too heavily on pistachios. Although they have fewer calories than other nuts, 100 g of pistachios is still 550 kcal!
Another unusual property of pistachios was discovered by English chemists. It turns out that pistachios, roasted in the oven and then crushed, like, for example, chicory, can replace coffee. But you must fry the nuts at a temperature of 200 degrees and for at least 20 minutes. It is under these conditions that the nuts acquire the aroma of freshly brewed coffee.
Walnuts, what is the best way to store them?
Fresh walnuts, properly dried, can be stored in their shells for up to 3 years.
Once refined, the oils in raw walnuts quickly become rancid. Such nuts should either be used as soon as possible - almost immediately after removing the shell, or stored in the refrigerator or freezer. Nuts can be stored in the refrigerator for six months, in the freezer - up to 1 year.
Shelled nuts sold in stores go through several stages before packaging, including pasteurization. Pasteurization ensures the safety of products by increasing their shelf life. Plus, pasteurization does not particularly affect the content of antioxidants; there are almost no fewer of them!
Feijoa jam with walnuts, see recipe here
Usage rate
On average, you can eat up to 35 grams of nuts per day - 200-220, and it is better to divide this into several times - in the morning and at 13-15 hours, if it is a walnut or pine nut, then it is better to eat them after lunch and before bed. They can also be combined with dried fruits, fruits or vegetables.
During the diet, you should exclude nutty sweets or glazed fruits - their benefits are minimal, and the number of calories increases several times.
Before you eat nuts, you should find out which ones you can eat throughout the day and which ones you can’t. The benefits of nuts will only be if you eat them at the right time and without exceeding the norm.
Walnuts, how can you use them?
Walnuts add crunch and flavor to baked goods and desserts - pies, breads and cakes. They are good to add to the dough for muffins, pancakes and waffles, plus to prepare homemade baklava and kozinaki. But sweets are not the only use for walnuts. Use them when preparing soups, especially thick ones, like Megrelian kharcho or steamed vegetables. Walnuts perfectly complement baked vegetables, salads, including fruit ones. Finely chopped walnuts make an excellent breading for cutlets or meatballs.
Walnuts form the basis of many sauces - for example, Georgian satsivi and bazhe. In the Caucasus, walnuts generally enjoy incredible love. In Georgia, in addition to sauces with walnuts, lobio and pkhali are prepared from vegetables, in Abkhazia they are added to green appetizers (acharkhal), in Azerbaijan they are used as a filling for lavangi fish, in Armenia - for khapama, stuffed pumpkin.
Walnuts can also be added to protein shakes and smoothies by grinding them together with other ingredients. They can be used to make homemade walnut chutney or a sauce made with walnuts, garlic, ginger, mint, lemon juice, oil, salt and freshly ground black pepper.
We will highlight three of the simplest ways to prepare walnuts. The first method is nut muesli, a multifunctional additive to ice cream, cottage cheese, yogurt, sour cream, and Varenets. To make this, pulse the walnuts in a food processor with the oats, flour and brown sugar until medium crumbly. No need to punch into flour! Mix the prepared mixture with a small amount of vegetable oil. Do not pour a lot at once, but add literally drop by drop and mix, achieving the consistency of wet sea sand. Place the mixture on a baking tray lined with baking paper and bake in an oven preheated to 180°C until crispy. Serve with berries or fruits and dairy products.
For picky children - “Wonderful nut butter.” Just mix some cocoa powder and honey. Add walnuts, pureed in a blender until finely crumbled. Stir and season with lemon or orange juice. Store the paste in an airtight jar.
And finally, we'll tell you how to make crispy walnuts. Mix 450 g of shelled nuts and 1 tbsp in a bowl. l. sea salt. Pour drinking water over the nuts and leave for 8-12 hours. Place in a sieve, quickly rinse and dry with paper towels. Spread in a single layer on a baking tray lined with baking paper. Dry at 50°C for at least 3 hours or more, depending on how crispy you like them.
Festive chocolate sausage with walnuts, see recipe here
Fantasy in a salad bowl
Light salads with nuts as snacks are approved by doctors and nutritionists. Add an exquisite touch to them - Semushka pine nuts. Soft kernels with a pleasant sweetish taste perfectly complement any vegetables and fresh herbs, and give the entire dish a unique aroma. These nuts have one particularly valuable property for us - they have a beneficial effect on the liver and improve salt metabolism.
Wrap the whole beets in foil and bake in the oven at 180°C for about 40–50 minutes. Then cool the root vegetable, remove the peel and cut into cubes. Tear a mozzarella ball (100 g) into small pieces. Peel the orange slices and cut them into slices. Lightly dry 100 g of pine nuts in a frying pan without oil. We tear 3-4 leaves of watercress and several sprigs of arugula with our hands. Combine all the ingredients in a salad bowl, season with olive oil and sprinkle with lemon juice. This salad is convenient to take with you in a container. Even after a few hours it will not lose its freshness.
Peanut
One of the most affordable nuts, but peanuts have many benefits. This type of nut is famous for its high magnesium content. Peanuts are good for those who suffer from cardiovascular diseases or hypertension. The product helps reduce sugar, cholesterol and activate digestion. Peanuts are a powerful preventative against Alzheimer's disease. The healthiest option is unsalted, unroasted (raw) peanuts, and even more so without flavorings or flavor enhancers. You can consume no more than 20 pieces daily.
When losing weight, the daily dose of peanuts is reduced to 10 pieces.
Pistachios
These nuts are practically not sold in already shelled form. The greenish core has a tonic effect and relieves stress. Pistachios have a positive effect on blood composition and eyes. They protect blood vessels and the heart from pathologies. The significant fiber content in these nuts makes the intestines work more actively. If you eat up to 35-40 pistachios a day, then there will be no problems with the nervous system and gastrointestinal tract. These nuts also promote active metabolism and reduce cholesterol.
Cashew
This product is amazing because it grows not in the shell, but from the outside. It contains a lot of iron, so its use is beneficial for those who have anemia and loss of strength. Cashews are also good for bones and teeth. You should not eat more than 18 medium-sized nuts per day. Even small portions of these nuts provide a feeling of fullness for a long time, which is used for weight loss. Cashews have antiseptic properties; coughs, flu, and gum diseases can be treated with these nuts.
Why should you not exceed your daily allowance for nuts?
Knowing all the beneficial properties of nuts, you should not abuse them. The effect can be completely opposite. Nuts are a very high-calorie product. So, one hundred grams of fruit contains over 650 kcal. It follows from this that regularly exceeding the permissible limit can lead to significant weight gain. Even obesity may develop.
In addition, everyone knows that nuts are on the list of allergenic foods. Excessive consumption may result in the release of histamine into the blood, which can provoke the following allergic reactions:
- Swelling of the mucous membranes;
- Allergic rhinitis;
- Cough, choking;
- Hives;
- Quincke's edema;
- Nausea, vomiting;
- Anaphylactic shock.
There are also a number of contraindications that prohibit consuming even the minimum amount of the product per day. This includes any skin diseases, poor blood clotting, diseases of the pancreas and intestines in the acute stage. The 30 gram limit applies only to adults. For children, the norm is slightly different.
Today, experts still have not come to a consensus on when to start giving nuts to children. Some argue that the optimal age is two years. Others do not advise giving fruits to eat until the age of five. Most doctors allow you to start including nuts in your diet from the age of three. As for the norm, it should not exceed 2-3 fruits per day. If there are no strict contraindications for use, adherence to the daily norm will only bring benefits to the body of each person.
