Nuts contain the perfect balance of healthy fat, protein and fiber. They contain about 180 calories in a 1 oz (28 grams) serving, on average, as previously mentioned. People today want foods that multi-task for better health, such as items that are low in fat, cholesterol, and salt with a modest calorie count to help people watching their weight, or watching their heart health. Here Alina Petre, MS, RD, HealthLine.com, reflects on the potential of adding black walnuts to your diet:
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“Black walnuts are celebrated for their bold, earthy flavor and impressive nutrient profile.
They have been associated with many health benefits like reduced heart disease risk and weight loss.
The antioxidant and antibacterial compounds in their outer shells, or hulls, make them useful for naturally treating parasitic and bacterial infections.
This article reviews the benefits, uses, and potential safety concerns of black walnuts.
What are black walnuts?
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Black walnuts, or Juglans nigra, grow wild across the United States and are the second most cultivated walnut in North America, following English walnuts.
They consist of a kernel, a dry outer covering known as a hull, and a hard shell.
The kernel is the part of the walnut that’s commonly eaten raw or roasted and can be pressed for oil. The hulls contain antioxidants and are used in extracts and supplements for medicinal purposes, such as to treat parasitic infections or decrease inflammation (1Trusted Source).
Black walnuts have a unique flavor and aroma, making them bolder and earthier than English walnuts. They’re a popular addition to recipes like baked goods and desserts.
Black walnut nutrition
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Black walnuts are high in protein, healthy fats, and many vitamins and minerals.
A 1-ounce (28-gram) serving of black walnuts contains (2Trusted Source):
- Calories: 170
- Protein: 7 grams
- Fat: 17 grams
- Carbs: 3 grams
- Fiber: 2 grams
- Magnesium: 14% of the Reference Daily Intake (RDI)
- Phosphorus: 14% of the RDI
- Potassium: 4% of the RDI
- Iron: 5% of the RDI
- Zinc: 6% of the RDI
- Copper: 19% of the RDI
- Manganese: 55% of the RDI
- Selenium: 7% of the RDI
Black walnuts are 75% higher in protein than English walnuts, which provide 4 grams of protein per 1-ounce (28-gram) serving. Protein is a nutrient that positively affects weight loss, blood sugar control, and feelings of fullness (2Trusted Source, 3Trusted Source).
They’re low in carbs, and most of the carbs come from fiber, a nutrient that may also promote feelings of fullness and weight control (4Trusted Source).
Walnuts are a good source of antioxidants — substances that can prevent or delay cellular damage caused by unstable molecules called free radicals.
For example, they contain proanthocyanidins, which may protect against sun damage, improve vision, and increase blood circulation (1Trusted Source).
They also provide alpha-linolenic acid (ALA), a type of omega-3 fatty acid. ALA is an essential fat, meaning that your body can’t produce it, so you need it from your diet.
Potential health benefits of black walnuts
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The fiber, omega-3 fatty acids, and antioxidants in black walnuts provide various health benefits. In addition, black walnut hulls have unique antibacterial properties and are used in herbal medicine extracts and supplements.
Black walnuts are nutritionally similar to English walnuts, which have been studied extensively for their health benefits.
May benefit heart health
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Black walnuts contain various nutrients and compounds that benefit heart health, including:
- Omega-3 fatty acids. May improve certain heart disease risk factors like high blood pressure and cholesterol levels (7Trusted Source).
- Tannins. Help lower blood pressure and decrease blood lipid levels, potentially improving heart health (8Trusted Source).
- Ellagic acid. May help prevent a narrowing of the arteries caused by plaque buildup that can lead to heart disease (9Trusted Source).
A review of 13 studies found that eating walnuts decreased total and LDL (bad) cholesterol.”
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Read More … Article Source: https://www.healthline.com/nutrition/black-walnut#benefits
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