Walnut

Walnuts are the only nuts with polyunsaturated fatty acids (omega-3 and omega-6-fattyacids) which are also present in fish. Omega-3-fattyacids are present in large quantities in walnut.

The nutrients in 100 g edible walnuts include:

• Water – 4.4 g
• Protein – 14.4 g
• Fat – 62.5 g
• Carbohydrates – 10.6 g
• Organic acids – Salicylic acid 0.3 mg
• Fibre – 6.1 g
• Minerals - 2.0 g – sodium 2 mg, potassium 545 mg, magnesium 130 mg, calcium 85 mg, iron 2500 micro g, copper 880 micro g, zinc 2700 micro g, selenium 6 micro g, iodide 3 micro g
• Vitamins - vitamins A, B1, B2, B6 nicotine amide, pantothenic acid, biotin, folic acid vitamin C 3 mg, vitamin E, K
• Purine – 25 mg

Numerous recent studies have shown that walnut added in food has very good aspects for our health, it lowers total cholesterol and LDL-bad cholesterol and the LDL: HDL ratio is also improved and protects the heart by reducing inflammation.

Lemon

Lemon juice is tasty always and it has minerals and vitamins. Lemon tea is not very good because tea contains aluminium and it is absorbed with the help of von vitamin C o our blood.
The nutrients in 100 g edible lemon include:

• Water – 90.2 g
• Protein – 0.7 g
• Fat – 0.6 g
• Carbohydrates – 3.2 g
• Organic acids 4.9 g – malic acid 200 mg, citric acid 4680 mg, salicylic acid 0.18 mg
• Fibre – 6.0 g
• Minerals - 0.5 g – sodium 2 mg, potassium 170 mg, magnesium 30 mg, calcium 11 mg, iron 450 micro g, copper 130 micro g, zinc 105 micro g, selenium 1micro g, iodide 2 micro g
• Vitamins - vitamins A, B1, B6, nicotine amide, pantothenic acid, folic acid, vitamin C – 50 mg, vitamin K.

India produces the maximum amount of lemon and it is 16% of the world production. We use also lemon everywhere in our kitchen.