| Persian or English walnut, Juglans regia | |
| Nutritional value per serving | |
|---|---|
| Serving size | 100 grams |
| Energy | 2,738 kJ (654 kcal) |
| Carbohydrates | 13.71 |
| - Starch | 0.06 |
| - Sugars | 2.61 |
| - Lactose | 0 |
| - Dietary fiber | 6.7 |
| Fat | 65.21 |
| - saturated | 6.126 |
| - monounsaturated | 8.933 |
| - polyunsaturated | 47.174 |
| Protein | 15.23 |
| Water | 4.07 |
| Alcohol | 0 |
| Caffeine | 0 |
| Vitamin A equiv. | 1 μg (0%) |
| Vitamin A | 20 IU |
| - beta-carotene | 12 μg (0%) |
| - lutein and zeaxanthin | 9 μg |
| Thiamine (vit. B1) | 0.341 mg (30%) |
| Riboflavin (vit. B2) | 0.15 mg (13%) |
| Niacin (vit. B3) | 1.125 mg (8%) |
| Pantothenic acid (B5) | 0.570 mg (11%) |
| Vitamin B6 | 0.537 mg (41%) |
| Folate (vit. B9) | 98 μg (25%) |
| Vitamin B12 | 0 μg (0%) |
| Vitamin C | 1.3 mg (2%) |
| Vitamin D | 0 μg (0%) |
| Vitamin D | 0 IU (0%) |
| Vitamin E | 0.7 mg (5%) |
| Vitamin K | 2.7 μg (3%) |
| Calcium | 98 mg (10%) |
| Iron | 2.91 mg (22%) |
| Magnesium | 158 mg (45%) |
| Manganese | 3.414 mg (163%) |
| Phosphorus | 346 mg (49%) |
| Potassium | 441 mg (9%) |
| Sodium | 2 mg (0%) |
| Zinc | 3.09 mg (33%) |
| Percentages are relative to US recommendations for adults. Source: USDA Nutrient Database | |
eat three times for weekwalnuts(28 grams each time) keeps you away from diabetes according Harward school of public health.scientists.It prevents second stage of sugar up to 24% according to them.
Himachal pradesh of India university pro.t.n.lakhan pal said he found that mushrooms are boon for diabetes patients,as they contain very less percentage of sugers,and other side they have lot of nutrious values.
Health benefits of mushroom
Cholesterol Levels: Mushrooms themselves provide you with lean proteins as they have zero cholesterol, fats and very low carbohydrates. The fiber and certain enzymes in them also help lower cholesterol level. Moreover, the high lean protein content in mushrooms helps burn cholesterol when they are digested.
Breast Cancer & Prostrate Cancer: Mushrooms are very effective in preventing cancer of breast and prostrate due to presence of Beta-Glucans and conjugated Linoleic Acid having anti carcinogenic effects. Out of these two, linoleic acid is particularly helpful in suppressing effects of estrogen. This estrogen is the prime reason for breast cancer in women after menopause. The Beta-Glucans, on the other hand, inhibit growth of cancerous cells in cases of prostrate cancer. Selenium in mushrooms is very effective in inhibiting cancerous cells.
Walnuts are a nutrient-dense food: 100 grams of walnuts contain 15.2 grams of protein, 65.2 grams of fat, and 6.7 grams of dietary fiber. The protein in walnuts provides manyessential amino acids.
While English walnut is the predominant commercially distributed nut because of the ease of its processing, its nutrient density and profile is significantly different from black walnut. The table below compares some of the major nutrients between English and Black walnuts.
| Nutrient (per 100 gram) | English walnut seed | Black walnut seed |
|---|---|---|
| Carbohydrates (g) | 13.7 | 9.9 |
| Protein (g) | 15.2 | 24.1 |
| Unsaturated fatty acids (g) | 56.1 | 50.1 |
| Poly to mono unsaturated fatty acids ratio | 47:9 | 35:15 |
| Fiber (g) | 6.7 | 6.8 |
| Calcium (mg) | 98 | 61 |
| Iron (mg) | 2.9 | 3.1 |
| Zinc (mg) | 3.1 | 3.4 |
| Vitamin B-6 (mg) | 0.54 | 0.58 |
Unlike most nuts that are high in monounsaturated fatty acids, walnuts are composed largely of polyunsaturated fatty acids (47.2 grams), particularly alpha-linolenic acid (18:3n - 3; 9.1 gram) and linoleic acid (18:2n - 6; 38.1 gram). The beneficial effects of this unique fatty acid profile have been a subject of many studies and discussions. Banel and Hu concluded in 2009 that while walnut-enhanced diets are promising in short term studies, longer term studies are needed to ascertain better insights.[8]
[edit]Medical benefits and claims
Raw walnuts contain glyceryl triacylates of the n-3 fatty acid alpha-linolenic acid (ALA),[9] which is not as effective in humans as long-chain n-3 fatty acids,[10] and (mostly insoluble) antioxidants.[11][12][13][14][15] Roasting reduces antioxidant quality.[16] In 2010, a report[citation needed] published in the Journal of the American College of Nutrition said that walnuts and walnut oil improve reaction to stress.[17]
A study has suggested that consumption of walnuts increases fat oxidation and reduces carbohydrate oxidation without affecting total consumption, suggesting that walnut consumption may improve the use of body fat in overweight adults.[18] Walnuts have been shown to decrease the endothelial dysfunction associated with a high-fat meal.[19] Aged rats fed diets containing 2% to 6% walnuts showed reversal of age-associated motor and cognitive function, but a 9% walnut diet impaired performance, suggesting a J curve.[20]
On October 11, 2006, ScienceDaily published a report[21] which stated "New research shows that consuming a handful of raw walnuts along with meals high in saturated fat appears to limit the ability of the harmful fat to damage arteries," and attributed the result to a 2006 article in the Journal of the American College of Cardiology. The lead researcher, Emilio Ros, MD, PhD, was quoted as saying "People would get the wrong message if they think that they can continue eating unhealthy fats provided they add walnuts to their meals."[21] Funding for the study was provided by the California Walnut Commission, an industry marketing agency.[21]
[edit]Medicinal uses
Scientists are not yet certain whether walnuts act as a cancer chemopreventive agent, an effect which may be a result of the fruit's high phenolic content, antioxidant activity, and potent in vitro antiproliferative activity.[24]
Compared to certain other nuts, such as almonds, peanuts and hazelnuts, walnuts (especially in their raw form) contain the highest total level of antioxidants, including both free antioxidants and antioxidants bound to fiber.[12]
[edit]Chemical analysis
To remove the husk from kernel can lead to hand staining. Walnut hulls contain phenolics that stain hands and can cause skin irritation. Seven phenolic compounds (ferulic acid, vanillic acid, coumaric acid, syringic acid, myricetin, juglone[25] and regiolone[26]) have been identified in walnut husks by using reverse phase-high performance liquid chromatography or crystallography.
(−)-Regiolone has been isolated with juglone, betulinic acid and sitosterol from the stem-bark of J. regia.[28]
[edit]Investment in China
In China, pairs of walnuts have traditionally been rotated and played with in the palm of the hand, both as a means to stimulate blood circulation and as a status symbol. Pairs of large, old and symmetrically shaped walnuts are valued highly and have recently been used as an investment, with some of them fetching tens of thousands of dollars.[29] Pairs of walnuts are also sometimes sold still in their green skin, as a form of gambling known as du he tao.[30]
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