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.

Nuts and Seeds

Nuts and seeds are one of the best sources of protein, vitamins, minerals, and monounsaturated and polyunsaturated fats which can reduce LDL cholesterol. They all contain less carbohydrates, but rich in fibre and the only exception is cashew nut. Hence they are good to all including diabetes patients. Nuts and seeds can definitely be a part of a healthy diet when eaten properly.

Eating regularly 4 times nuts per week lowers the risk of the heart disease and it is applicable to women and men. Fried or raw nuts, unsalted are good. Almonds, hazelnuts, ground nuts, pecan nuts, pistachios, walnuts, pine nuts, cashew nuts, pumpkin seeds, sesame seeds, sunflower seeds and mustard seeds are the important seeds. Coconut is also healthy and has the maximum amount of selenium.

Only cashew nut has 32% carbohydrates, ground nuts and walnuts have 12.1% each and almonds have only 9.5%. Walnuts are the only nuts which has omega-3 polyunsaturated fats. Pumpkin seeds, sunflower seeds and sesame seeds have also positive effects on heart. Nuts and seeds as such have very little sodium. Groundnut has 26 essential trace elements like calcium, iron, selenium, zinc, magnesium, etc., and 13 vitamins including Vitamin B group, A, C and E and it is great.

If you are in diet the nuts and seeds are very important because they have all the nutrients what the body needs. You can achieve wonders with 20 or 25 gram nuts or seeds everyday and a good dietician has no problem to include this.

Pumpkin seeds are very useful in the prevention of urinary bladder infections and prostate problems.

If you eat nuts and seeds you must be careful with two things. They are:

1. You must know whether you have allergy with any one of these nuts. Groundnut allergy is well known. If there is allergy you have to avoid this nut completely. But if your Doctor knows that this allergy is coming from a protein but, not from the fats, then you could use the oil from the seed or nut without any problems. This allergy develops before the age of 4 and after that nobody develops this allergy, be careful.
2. 60% of liver damage in our World is from the toxin Aflatoxin B1 which is coming from the mould (fungus) Aspergillus Flavus. 13 Aflatoxins are produced in the nature and the only poisonous is Aflatoxin B1. This grows well and produces Aflatoxins if the temperature is 30 degrees Celsius and around 86% humidity. Keep them dry and if the fungus could be seen the nut or seed should not be eaten. Aflatoxin B1 is heat stable and could not be destroyed. That is why it is very dangerous.