The discovery of the walnut
The walnut, botanically Juglans regia, has a long and fascinating history. Originally native to the Balkans and the Himalayas, the walnut was already valued in ancient times. The ancient Romans were convinced of the health benefits of the walnut and spread it throughout the Roman Empire. It later reached Europe, Asia and America via trade routes. Today, the walnut is a popular food worldwide and a valued component of natural medicine.
Dosage forms and recommended dosage
Various forms of consumption
Walnuts can be consumed in a variety of ways. They are a popular snack when eaten raw or roasted. They can also be chopped or ground and used in baked goods, salads, muesli or as a side dish with various meals. Walnut oil is another healthy option and is great for dressings or as an ingredient in cold dishes.
Recommended dosage
The recommended daily intake of walnuts is around 30 grams, which is about a handful. This amount provides a healthy dose of nutrients without adding excessive calories. For walnut oil, it is recommended not to consume more than 1-2 tablespoons per day.
Walnut: health benefits and healing properties
Diseases that can be alleviated by walnuts
Walnuts are rich in omega-3 fatty acids, antioxidants and vitamins such as vitamin E. These nutrients help alleviate a variety of health problems:
- Cardiovascular diseases: omega-3 fatty acids support heart health by lowering blood pressure, regulating cholesterol levels and reducing inflammation.
- Diabetes: Eating walnuts can stabilize blood sugar levels and improve insulin sensitivity.
- Brain health: Antioxidants and omega-3 fatty acids promote cognitive function and protect against neurodegenerative diseases such as Alzheimer’s.
- Cancer prevention: Studies have shown that walnuts can help reduce the risk of certain types of cancer, especially breast and prostate cancer.
- Anti-inflammation: The polyphenols found in walnuts have strong anti-inflammatory properties that can help with chronic inflammatory diseases such as arthritis.
Effects on the body
Walnuts have a variety of effects on the body:
- Cardiovascular system: The combination of healthy fats, antioxidants and vitamins promotes blood vessel health and reduces the risk of heart attack and stroke.
- Metabolism: The nutrients they contain support a healthy metabolism and help regulate weight.
- Skin and hair: Vitamin E and omega-3 fatty acids contribute to healthy skin and shiny hair.
- Immune system: The antioxidant properties strengthen the immune system and protect against free radicals.
Walnut: when to eat them and recommended amounts
When should you eat walnuts?
Nuts can be consumed at any time of the day. However, they are particularly beneficial as part of breakfast or as a snack between meals to maintain energy levels. They can also be a good choice before going to bed, as the melatonin precursors they contain can promote sleep.
Who should not eat nuts?
Certain people should avoid or limit their consumption of nuts:
- Nut allergy sufferers: People with a nut allergy should avoid walnuts, as they can trigger severe allergic reactions.
- People with certain digestive disorders: Due to their high fiber content, walnuts can cause bloating or stomach discomfort in some people.
Dietary supplements and medicinal plants
Supplementary substances
- Flaxseed: Like walnuts, flaxseeds are rich in omega-3 fatty acids and can be taken as a dietary supplement.
- Turmeric: This spice has strong anti-inflammatory properties and complements the effect of walnuts.
- Garlic: Garlic is known for its heart-protecting properties and can enhance the effect of walnuts.
Foods high in nuts
Walnuts can be included in many foods, such as nut mixes, muesli, baked goods like bread and cakes, and salads and pasta dishes.
Walnut: Possible adverse effects and overdose
Side effects
Although walnuts offer many health benefits, they can also have side effects, especially when consumed in excess. Possible side effects include:
- Weight gain: Due to their high calorie content, excessive consumption of walnuts can lead to unwanted weight gain.
- Digestive problems: Excessive consumption can lead to bloating and stomach discomfort.
- Allergic reactions: As mentioned earlier, walnuts can cause severe allergic reactions.
Overdosing
Excessive consumption of walnuts can lead to an overdose of calories and fat, which increases the risk of obesity and associated health problems. It is important not to exceed the recommended amount of about 30 grams per day.
Walnuts in natural medicine
Use as a natural remedy
In natural medicine, walnuts and walnut leaves have traditionally been used for various purposes. Walnut oil is applied externally to treat skin problems such as eczema and psoriasis. Walnut leaves are used in teas or tinctures to relieve digestive discomfort and strengthen the immune system.
Conclusion
Walnuts are a true superfood with many health benefits. They can be consumed in a variety of forms and help prevent and treat numerous ailments. However, it is important to consume them in moderation and take into account possible allergies or digestive problems. Combined with other natural remedies, nuts can be a valuable addition to a healthy diet.
Sources & further information:
- Mayo Clinic: The Mayo Clinic is a trusted source of nutrition and health information and has articles on nut consumption, including walnuts.
- WebMD: Here you will find information on the health benefits, side effects and dosage of walnuts, based on scientific evidence.
- Link to page: https://www.webmd.com/diet/walnuts-health-benefits
