A walnut is the nut of any tree of the genus Juglans (family Juglandaceae), particularly the Persian or English walnut, Juglans regia. A walnut is the edible seed of a drupe, and thus not a true botanical nut. It is commonly consumed as a nut. After full ripening for its edible seed when the shell has been discarded, it is used as a garnish or a snack. Nuts of the eastern black walnut (Juglans nigra) and butternuts (Juglans cinerea) are less commonly consumed.

Types

The two most common major species of walnuts are grown for their seeds – the Persian or English walnut and the black walnut. The English walnut (J. regia) originated in Iran (Persia), and the black walnut (J. nigra) is native to eastern North America. The black walnut is of high flavor, but due to its hard shell and poor hulling characteristics, it is not commercially cultivated in orchards.

Numerous walnut cultivars have been developed commercially, which are nearly all hybrids of the English walnut.

Other species include J. californica, the California black walnut (often used as a rootstock for commercial breeding of J. regia), J. cinerea (butternuts), and J. major, the Arizona walnut. Other sources list J. californica californica as native to southern California, and Juglans californica hindsii, or just J. hindsii, as native to northern California; in at least one case these are given as “geographic variants” instead of subspecies (Botanica).^{[citation needed]}

The walnut (Juglans regia) is a species of tree native to the Balkans Eastward to the Himalayas and Southwest China. The trees are found extensively in Kyrgyzstan. Walnut is the name for the edible drupe which is widely cultivated in the world. Within the genus Juglans L., it is classified in the family Juglandaceae.

The fruit of the Walnut is a drupe that consists of rough and wrinkled hardshell with a light brown to white flesh inside. Walnuts are available unshelled or shelled. The kernel of the fruit is edible and mostly consumed raw, roasted, or as a paste. California produces about two-thirds of the world’s walnuts. It is also known as Carpathian Walnut, English Walnut, Common Walnut, European Walnut, Madeira Nogal, Hirsute Walnut, Persian Walnut, Walnut, and Madeira Walnut.

History

Though Walnuts are native to Balkans Eastward to the Himalayas and Southwest China, it is found extensively in Kyrgyzstan. It is widely sophisticated in temperate zones of the world. Serbia, Bulgaria, France, Greece, Romania, China, California, and Chile are the vital nut cultivating regions. Walnuts are also grown in New Zealand and Australia.

Alexander introduced this nut from Iran and Central Asia to Greece and Macedonia. During Roman Era, Walnuts reached the Western and North European countries during the Roman Era. In America, it was introduced by the English Colonist in America. Walnuts are known since 7000 B.C. Romans used to call Jupiter’s royal acorn to the walnuts. History shows that Walnuts occurred in ancient Persia. It is also called Persian Walnut.

Today China is the highest producer of Walnuts commercially in the world by producing 360000 metric tons in a year. The United States lies second which produces about 294000 metric tons in a year. In the U.S., about 90% of walnuts are cultivated in California.

Plant

Walnut is a deciduous and monoecious tree, growing 25-35 m (80-120 ft.) in height with a trunk of upto 2 m (6 ft.) in diameter. The leaves are 25-40 cm (10-16 inches) long, imparipinnate, alternately arranged, and pinnate. The flowers are yellowish to green which are available from May to June. It has a strong and deep taproot with gray, smooth, and olive to brown bark. Walnut grows best in well-drained soils. The tree has a lifespan of 50 to 250 years. The walnut fruit measures 5 cm long, ovoid-subglobose and epicarp green drupe. It has a rough, wrinkled, furrowed, and thin brown shell with light brown to white flesh inside. Walnuts have a rich flavor.

Minerals	Amount	% DV
Calcium, Ca	115 mg	11.50%
Iron, Fe	3.4 mg	42.50%
Magnesium, Mg	185 mg	44.05%
Phosphorus, P	405 mg	57.86%
Potassium, K	516 mg	10.98%
Sodium, Na	2 mg	0.13%
Zinc, Zn	3.62 mg	32.91%
Copper, Cu	1.856 mg	206.22%
Manganese, Mn	3.994 mg	173.65%
Selenium, Se	5.7 µg	10.36%

Vitamins	Amount	% DV
Water-soluble Vitamins
Vitamin B1 (Thiamin)	0.399 mg	33.25%
Vitamin B2 (Riboflavin)	0.176 mg	13.54%
Vitamin B3 (Niacin)	1.316 mg	8.23%
Vitamin B5 (Pantothenic acid)	0.667 mg	13.34%
Vitamin B6 (Pyridoxine)	0.628 mg	48.31%
Vitamin B9 (Folate)	115 µg	28.75%
Folic Acid	0 µg	N/D
Folate, food	115 µg	N/D
Folate, DEF	115 µg	N/D
Choline	45.9 mg	8.35%
Vitamin C (Ascorbic acid)	1.5 mg	1.67%
Fat-soluble Vitamins
Vitamin A, RAE	1 µg	0.14%
Vitamin A, IU	23 IU	N/D
Beta Carotene	14 µg	N/D
Betaine	0.4 mg	N/D
Lutein + zeaxanthin	11 µg	N/D
Vitamin E (alpha-tocopherol)	0.82 mg	5.47%
Tocopherol, beta	0.18 mg	N/D
Tocopherol, gamma	24.37 mg	N/D
Tocopherol, delta	2.21 mg	N/D
Vitamin K (phylloquinone)	3.2 µg	2.67%

Lipids	Amount	% DV
Fatty acids, total saturated	7.167 g	N/D
Palmitic acid 16:00 (Hexadecanoic acid)	5.153 g	N/D
Stearic acid 18:00 (Octadecanoic acid)	1.941 g	N/D
Arachidic acid 20:00 (Eicosanoic acid)	0.074 g	N/D
Fatty acids, total monounsaturated	10.452 g	N/D
Oleic acid 18:1 (octadecenoic acid)	10.295 g	N/D
Gadoleic acid 20:1 (eicosenoic acid)	0.157 g	N/D
Fatty acids, total polyunsaturated	55.194 g	N/D
Linoleic acid 18:2 (octadecadienoic acid)	44.569 g	N/D
Linolenic acid 18:3 (Octadecatrienoic acid)	10.624 g	N/D
Campesterol	6 mg	N/D
Beta-sitosterol	102 mg	N/D

Amino acids	Amount	% DV
Tryptophan	0.199 g	45.23%
Threonine	0.697 g	39.60%
Isoleucine	0.731 g	43.72%
Leucine	1.369 g	37.04%
Lysine	0.496 g	14.83%
Methionine	0.276 g	N/D
Cystine	0.243 g	N/D
Phenylalanine	0.832 g	N/D
Tyrosine	0.475 g	N/D
Valine	0.881 g	41.71%
Arginine	2.665 g	N/D
Histidine	0.457 g	37.09%
Alanine	0.814 g	N/D
Aspartic acid	2.14 g	N/D
Glutamic acid	3.295 g	N/D
Glycine	0.955 g	N/D
Proline	0.826 g	N/D
Serine	1.093 g	N/D

Anthocyanidins	Amount	% DV
Cyanidin	3.17 mg	N/D

Isoflavones	Amount	% DV
Daidzein	0.02 mg	N/D
Genistein	0.01 mg	N/D
Glycitein	0 mg	N/D
Total isoflavones	0.03 mg	N/D

Proanthocyanidin	Amount	% DV
Proanthocyanidin dimers	6.6 mg	N/D
Proanthocyanidin trimers	8.4 mg	N/D
Proanthocyanidin 4-6mers	25.8 mg	N/D
Proanthocyanidin 7-10mers	6.3 mg	N/D
Proanthocyanidin polymers (>10mers)	23.4 mg	N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/ 

Health Benefits of Walnuts

Walnuts are a great source of energy and are packed with healthy calories. It is rich in omega fatty acids so an adequate intake of Walnuts is helpful to maintain overall health. It contains a great source of omega fatty acid which is beneficial for vegetarians. It should be added as part of the diet. It could be found in chocolates, cookies, and cakes. It could be added to the soups, dishes, cereals, and baked goodies. It is considered as the brain food as the presence of omega-3 fatty acids helps to enhance memory as well as cognitive functions.

1. Enhance colon health

The research shows that the mice who consumed walnuts have low chances of colon cancers. Humans should consume ounces of walnuts in a day. The intake of walnuts lowers the development of colon and cancer. Walnuts are a probiotic that helps to maintain colon health and prevent colon tumors.  Walnuts are loaded with compounds, polyunsaturated fatty acids, and a high amount of Vitamin E along with anticancer properties. The studies also show that walnuts help to alleviate diabetes, heart disease, and neurological ailments. (1)

2. Cardiovascular ailments

The intake of walnuts or its oil can lower the chances of cardiovascular ailments by lowering the level of cholesterol. The research shows that the intake of walnuts helps to raise the level of good cholesterol and also removes the bad cholesterol from the body. Walnuts help to maintain the function of blood vessels which is essential for cardiovascular patients. The oil of walnut helps to preserve the endothelial cell functions which have a vital role in cardiovascular health. (2)

3. Stress

The studies show that walnuts have omega-3 fatty acids that help to lower the bad cholesterol in the body. It also lowers the C – reactive protein. People with stress have high chances of heart ailments. The study shows that the oil extracted from walnuts or walnuts itself helps to lower blood pressure during stress. (3)

4. Alzheimer’s disease

Walnuts have a high amount of antioxidants that prevent the brain from Alzheimer’s disease which is caused due to inflammation and oxidative stress. The research shows the positive effects of Walnuts on cognitive functions. Walnuts contain various minerals and vitamins along with alpha-linolenic acid and omega-3 fatty acids that help to promote brain as well as heart health. (4)

5. Antioxidants

Walnuts possess a high amount of antioxidants due to which could be added to the diets. It contains a high amount of proteins due to which it is a great substitute for meat. The daily intake of nuts lowers the chances of heart ailments, gallstones, cancer, and type 2 diabetes. Among almonds, pistachios, brazil nuts, pecans, walnuts, peanuts, hazelnuts, cashews, and macadamias, walnuts contain a high amount of antioxidants. (5)

6. Function of brain

Walnuts possess alpha-linolenic acid which acts as an antioxidant that eliminates free radicals. Walnuts are helpful for the cognition associated with the long-chain fatty acids which are derived from animal sources. The consumption of walnuts, grape juice, and berries raises the health span and slows down the aging process by lowering the chances of degenerative diseases. The research shows that Walnuts helps to block the stress signals caused due to oxidative stressors. (6)

7. Treat diabetes

Diabetic patients could daily consume walnuts as it contains high content of monounsaturated and polyunsaturated fats. Its consumption has an inverse relationship with the development of type 2 diabetes. (7)

8. Cancer

Walnuts contain certain components which are able to control the cancer cell growth in the body. Antioxidants and phenolic compounds control the cancers cells which are shown in the research. (8)

9. Enhance metabolism

The intake of walnuts helps to enhance the body’s metabolism. It provides minerals such as copper, calcium, magnesium, selenium, manganese, potassium, iron, and zinc. It assists in the generation of sperms, growth, development, nucleic acid synthesis, and digestion.

10. Anti-inflammatory properties

The phytochemicals and polyphenolic compounds present in walnuts help to lower the inflammation in the body. (10)

More Health Benefits

Precautions

Some precautions for Walnuts are:

1. Gaining weight

Walnuts are rich in calories so it is not good to eat an excessive amount of walnuts. The daily intake of walnuts is related to weight gain. Overweight people should be more careful while taking the calories. Walnuts contain high-fat content that plays a vital role in weight gain.

2. Allergic reactions

Though walnuts have a wide range of health benefits its excessive consumption could result in allergic reactions. Its severity differs from one person to another. Some might experience minor reactions while some reactions might be serious. Due to this, it is advised to eat walnuts in moderate amounts to prevent any kind of allergic reaction. Anaphylactic shock, mouth and tongue itching, asthma, throat swelling, and hives are some symptoms of allergy to walnuts.

3. Rashes and swelling

Walnuts are great for the skin as they provide relief from the fine lines and wrinkles, reduce the chances of premature aging and moisturize the skin. The high intake of walnuts could cause skin rashes and swell in the body. Those who are sensitive to cashew nuts and almonds have high chances of skin reactions with the overuse of walnuts.

4. Worsen diarrhea

Walnuts are a great source of dietary fibers which help to maintain digestive health, provide relief from constipation and digestive ailments. But the same dietary fibers could lead to stomach problems and diarrhea when consumed in excess. Walnuts have high chances of carrying allergens which could worsen diarrhea and digestive problems. One should consult the doctor to use walnuts if he/she is suffering from diarrhea.

5. Nausea

Walnuts contain a high amount of allergen which may be helpful or bad. The high presence of allergens could worsen diarrhea and lead to allergic reactions such as stomach pain, nausea, and diarrhea.

6. Unsafe for nursing and pregnant women

As there are high chances of allergic reactions, it is not regarded safe for breastfeeding and pregnant women. So they should stay away from walnuts during nursing and pregnancy.

7. Lip Cancer

Walnuts are harmful to the lips so the daily application of walnuts to the skin causes lip cancer due to the presence of juglone which is a chemical compound. It could be possible if used for a long period of time.

8. Unsafe for Asthma patients

Walnuts could trigger the attacks of asthma. So the patients with asthma should stay away from walnuts.

9. Throat and tongue swelling

Due to the severe allergic reactions, one might experience problems in breathing, tongue and throat swelling. Those who are sensitive to walnuts should not consume them.

10. Leaves might cause ulcers and acne

Those people allergic to Walnuts should be far from Walnuts in order to prevent allergic reactions such as asthma attacks, chances of diarrhea, swelling of tongue and throat, etc. The application of leaves topically could result in eczema, acne, skin infections, and ulcers.

http://www.diethealthclub.com/health-food/health-benefits-of-walnuts.html

Traditional uses

• Walnuts are used in folkloric medicine to cure various health ailments as well as complaints.
• The shell is used to treat anemia and diarrhea.
• The seeds are stimulant, antilithic, and diuretic.
• Its internal use helps to cure lower back pain, legs weakness, frequent urination, asthma, chronic cough, and constipation.
• The external use of the paste made from seeds is used as poultice to eczema and dermatitis.
• The seed oil is used to treat dry skin conditions and menstrual problems.
• The seeds of Walnuts are used in traditional Chinese medicine as a tonic for kidneys.
• It provides relief from constipation which is caused due to dehydration.
• Cotyledons help to treat cancer.
• The male inflorescences help to treat vertigo and coughs.
• The leaves are described as alternatives.
• The leaves help to detoxify the blood and treat skin ailments.
• The bark and leaves help to treat skin disorders such as eczema, scrofulous diseases, herpes, etc.
• It also treats menstrual problems.
• The leaves are used to purify the blood.
• It helps to treat strumous sores.
• It is useful for treating anemia and diarrhea.
• It is an aid for the stone in the urinary tract and frequent urination.
• Walnut oil is effective in dry skin conditions and for the treatment of menstrual problems.
• The leaves are used in Turkish folk medicine to eliminate fever or alleviate rheumatic pain.
• In Iranian traditional medicine, the kernels are used to treat inflammatory bowel disease.
• It is used as an aid for asthma and diabetes in Palestine and also treats prostate as well as a vascular disturbance.
• The leaves are typically used as a cure for dandruff, superficial burns, sunburn, and scalp itching.
• In the Northeast region of Mexico, it is used by traditional healers for aid for liver damage.
• The bark is used to clean the teeth.
• The paste made from the bark is used in Nepal to aid arthritis, toothache, skin diseases, and hair growth.
• Wounds are healed by using a seed coat.
• It helps to treat blepharitis, conjunctivitis, and poor appetite.

How to Eat

• The kernels Walnut seeds kernels are consumed raw, roasted, and salted or used in pastries, ice cream, cakes etc.
• The kernels help to enhance flavor to the sweet and savory dishes.
• The unripe fruits are pickled in vinegar and consumed.
• The crushed dried leaves are used as tea.
• Seeds are consumed raw or used in confections, ice cream, cakes, etc.
• The oil is used in salads and cooking.
• The crushed walnuts are mixed with plain yogurt and topped with maple syrup.
• Walnuts are added to the salads and healthy sautéed vegetables.
• The kernels are roasted, sweetened, or salted.
• It could be used as a topping for pies, pizzas, and yogurt.

Other Facts        

• The pollination could be either cross or self-pollinated.
• The fruit of the Walnut tree has a green husk.
• Seed kernels are conserved with brown shells.
• The shells of Walnut shells help to produce grit paper, plastics, glues, and cleaning products.
• The wood of Walnut is used to manufacture flooring, panels, furniture, musical instruments, gunstocks, and veneers.
• Since 7000 B.C, the trees of Walnuts are known to mankind.
• About two-thirds of the world’s walnut are produced in California.
• The inside and outside sections of the Walnuts are crinkled.
• In the 18th century, Walnuts reached California.
• Today, the U.S. produces about 75% of the walnuts in the world.
• Black walnut is considered the tallest variety of Walnut tree which grows up to 100 feet high.

Types of Walnuts

There are various types of walnuts that could be categorized into three: English, Black, and White. Walnuts are a great source of omega-3 essential fatty acids as well as antioxidants.

1. Persian / English  (Juglans regia)

 

 

 

 

 

English walnut has a thin and gnarled shell with smooth and ivory-colored nut. It has a mild taste. It was originated in India near the Caspian Sea. Centuries later, English walnut was cultivated in North America, a centuries later due to which it got the name as English walnut.

2. Black (Juglan nigra)

 

 

 

 

Black nuts have a thick and hard shell with sharp and jagged edges. It has dark in color. Black nuts have a powerful taste and stinky fragrance. Black nuts are native to North America.

3. Butternut / White (Juglans cinerea)

 

 

 

 

 

The white nut is a walnut of rare variety. White nuts could be found in the Appalachian area, Mississippi Valley, and Canada. It has a sweet and oily flavor. The nuts are covered with fuzzy green husk and have a light color shell.

Some walnut varieties:

1. Chico

 

 

 

 

It is a small walnut. The tree is erect and usually small. It is very productive.

2. Corne

 

 

 

 

 

It has incredible taste and average size and is incredibly tasty. The tree is vigorous and lose leaves. It is originated in French and cultivated in Dordoña.

3. Franquette

 

 

 

 

 

It gets mature in the middle of October. It is originated in France (the Valley of the river Isère).

4. Grandjean

 

 

 

 

 

It has a small size along with good taste. The tree is vigorous. It is originated from the region of Sarlat.

5. Hartley

 

 

 

 

 

The tree is energetic. It is harvested during the mean season. It is regarded as the variety of California.

6. Marbot

 

 

 

 

 

The fruit is very thick and the tree gets mature earlier. It was originated in French and cultivated in the South of Corrèze and North of Lot.

7. Mayette

 

 

 

 

 

It is a fruit with a great taste. The tree is highly energetic and matures in the second week of October. It was originated from Sullins.

8. Parisienne

 

 

 

 

 

The fruit is tasty and thick. The tree is easier to form and extremely vigorous. It gets mature in the middle of October. It is originated in French and also cultivated in Isère (Vercors).

9. Payne

 

 

 

 

 

The nut is meant to be small in size. The edible part of the fruit is pale in color. The tree is rounded and vigorous. It gets mature in the middle of September.

10. Pedro

 

 

 

 

 

The shell of the nut is attractive. It is harvested from the middle to the end of the season.

11. Vina

 

 

 

 

 

The edible part of the fruit is pale in color. The tree is medium or small in size. It gets mature from the early-middle season.

Side Effects

Recipe of Walnuts

1. Candied Walnut

 

 

 

 

 

Ingredients

• Sugar – ¼ cup
• Honey – 1 tablespoon
• 2 cups water
• Salt
• 2/3 rd cup of walnut
• Baking sheet
• Aluminum foil

Directions

1. Mark a baking sheet with aluminum foil.
2. Combine honey, salt, water, and sugar in a bowl.
3. The mixture should be poured into a pan. Cook it for about 3 to 4 minutes to over high or medium temperature.
4. The pan should be added to walnuts and reduce the heat.
5. Wait until the mixture is turned golden brown.
6. When the walnut mixture cools breaks into clusters.
7. Refrigerate it for about an hour.

2. Apple-Walnut Bars

 

 

 

 

 

Ingredients

• 32 Grahams of cracker squares
• 1 tsp. of ground cinnamon
• 2/3 cup of dried apples
• 1/2 cup of sugar
• 2 egg whites (Large)
• 1 egg (Large)
• 2 tsp. of vanilla extract
• 1/4 teaspoon of salt
• 1/2 cup of walnuts (Chopped)
• 2 tablespoons of confectioners sugar

Directions

1. Heat oven to about 300°F. Coat baking dish with a cooking spray.
2. Put graham crackers and cinnamon in a food processor until fine crumbs. Leave 1/2 cup in a work bowl. Transfer crumbs to another container. Then add apples to a work bowl and process until it is coarsely chopped.
3. Mix sugar, egg, egg whites, salt, and vanilla in a large bowl. Beat by using an electric mixer at a high speed for about three minutes. Fold it in reserved crumbs, apples, and toasted walnuts till it is mixed. The battery should be transferred to a baking dish and the top should be smooth with the use of a wet rubber spatula. Bake until the top is dry with a skewer insert in a center for about 30-35 minutes. Then let it cool on a wire rack. The confectioners’ sugar should be dusted gently and then cut into fifteen bars.

3. Date Walnut Wontons

 

 

 

 

 

Ingredients

• 8 wonton wrappers
• 8 pitted dates
• 4 large walnut halves
• 1 tbsp. of sugar
• 1/8 tsp. of ground cinnamon

Directions

1. Heat oven to 400°F. Place a baking sheet along with foil and cooking spray. Heat water on a big saucepan for poaching wontons.
2. Place 1 piece of walnut and 1 date in the center of the wrapper. Four corners should be brought together over filling and press the edges tightly together.
3. In simmering water poach wontons for one minute. Remove it with the use of a slotted spoon and drain it on the paper towels.
4. The wontons should be placed on the baking sheet. Mix sugar and cinnamon together and sprinkle it over the wontons. Bake until it is browned and crisp for about 10 to 12 minutes.

References

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