Nuts are a true gift that mother Nature has granted us. Some are healthy, other even more, so when you want to grasp the true essence of nuts’ health-friendliness and marvelous taste, these organic raw walnuts are the perfect edible to start from! Braga Organic Farms are definitely one of the companies that you can put your trust in when it comes to buying premium certified organic foods, and this time is no different too.
Suitable as a healthy snack at any time of the day, as well as an ingredient in salads, pies, cookies, smoothies and more, these shelled organic walnuts are definitely a top choice for a lot of occasions that call for food, plus not to mention that they’re indeed high grade due to the way they were grown, packed and brought to you.
Nutrition facts about walnuts
Walnuts pertain to the tree nut family along with cashews, pistachios, pecans, macadamia, pine nuts, Brazil nuts, and hazelnuts. Just like all the enumerated nuts, walnuts too have a unique nutritional profile that is worth paying attention to.
A cup of walnuts guarantee you more than 100% of the recommended daily value of omega 3 fatty acids that are crucial for optimal health. Besides that, you get to obtain generous amounts of biotin, manganese, molybdenum, and copper.
Furthermore, 100g of walnuts provide you with 15g of plan-based protein, 7g of dietary fiber, 441mg potassium, 65g fat (100% DV) of which only 6g are saturated, all the other fat is polyunsaturated and monounsaturated, which is more than good news for your heart and brain health. As a matter of fact, snacking on only 25g walnuts secures you 90% of the recommended daily value of essential omega 3 fatty acids like linoleic acid, alpha-linolenic, and arachidonic acid.
The same serving of walnuts deliver vitamin C (2% DV), iron (16% DV), vitamin B6 (25% DV), and magnesium (39% DV). Walnuts are particularly high in gama-tocopherol, which more commonly said is vitamin E. Each 100g walnuts ensure around 140% of the recommended daily intake of this vitamin. When you’re looking for high-calorie foods to supply your body with energy, walnuts are an ideal choice. 100g of these nuts contain 654 calories.
Recent studies conducted by scientists from the University of Scranton, Pennsylvania, have established that out of all other nuts, walnuts have the highest content of the antioxidants Trolex equivalents. 100g walnuts deliver 13541 µmol TE, as well as tannin tellimagrandin, quinone juglone, and flavonol. At last, but not least, we can also say that walnuts are a good source of melatonin.
Health benefits of walnuts
Given the abundance of nutrients in these unique nuts, they sure can be a fantastic addition to a balanced healthy diet.
The antioxidants in walnuts battle the free radical damage. Therefore, they help to control body aging, heart-aging, and they are number one protectors against cancer. Studies have shown promising results in reducing the risk of breast and prostate cancer. Research has also hinted at the ability of walnuts’ polyphenols to support the prevention of chemically-induced liver damage.
Some people may not know this, but walnuts are a great natural fertility booster in men. 75g of nuts a day significantly improves vitality, morphology and semen quality.
Don’t get mislead by the fact that walnuts are high in calories, they can actually help you lose weight in time. After only 3 days of consumption, walnuts can increase your level of food satiety. An aggregate review of 31 trials has deducted that those whose diet featured nuts, lost 0.5 inches from their waist line, and averagely about 1.4 extra pounds.
Walnuts have a positive influence on brain health. That benefit is owed to their neuroprotective nutrients: folate, melatonin, vitamin E, omega 3 fats, and the other antioxidants. Studies also show that walnuts improve deductive reasoning in adults. The antioxidants in walnuts have been shown to enhance motor and cognitive functions in aging.
People with type 2 diabetes have been shown to have their metabolic characteristics improved thanks to walnuts’ beneficial unsaturated fat. A 3 month trial including obese individuals with type 2 diabetes, has established that those who ate one-quarter cup of walnuts on a daily basis, had lower insulin levels than those who didn’t.
Boost your heart health with walnuts. Part of this health benefit is due to the nut’s content of the amino acid L-arginine. The other reason are the essential omega 3 fat ALA (alpha-linolenic acid). They have anti-inflammatory properties, help prevent cholesterol plaques on the arteries, and the pathological formation of blood clots. Statistics point that those who are on a high alpha-linolenic acid diet have 50% lower risk of sudden cardiac death, and are less likely to have a fatal heart attack.
Raw organic walnuts are of course a wonderful snack, however it’s said that raw nuts are even healthier when soaked in water prior to consumption. Learn how to soak raw seeds and nuts, and why it is worth doing it.