Walnut

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Introduction

The walnut(Juglans regia)is a recognizable nut valued for its unique taste and nutritional value. Its use dates back to ancient times when it was considered food of the gods and a source of energy for warriors. Today,walnuts are known for their beneficial fatty acids and high antioxidant content.

Product Characteristics

Walnuts have a dark brown color and a shell shape resembling a human head. Their texture is crunchy and rich,while the internal seeds are white or slightly yellow. Their aroma is rich,with notes of nuts and slight sweet tones,making them ideal for sweet and savory dishes.

Nutritional Information

Walnuts are a very good source of energy as they contain healthy fats,proteins,and dietary fiber. They are also rich in vitamins such as B6 and E,and minerals like magnesium and phosphorus.

Nutrients per 100 grams

Energy:654 kcal
Proteins:15.2 g
Fats:65.2 g
Saturated fats:6.1 g
Carbohydrates:13.7 g
Dietary fiber:6.7 g
Sugar:2.6 g
Vitamin E:0.7 mg
Magnesium:158 mg
Phosphorus:346 mg

Health Benefits

Consuming walnuts offers numerous health benefits. They are known to:

Enhance brain function thanks to their omega-3 fatty acids,benefits that have been confirmed by numerous studies.
Support heart health by reducing cholesterol and inflammation.
Have anti-cancer properties,mainly due to their antioxidants,and may be beneficial against breast and prostate cancer.

History and Origin

Walnuts have a long history that begins in the East,specifically from the region of Iran and Central Asia. In ancient times,they were used in rituals and as food for warriors. The ancient Greeks believed that walnuts enhanced wisdom and memory,while the Romans referred to them as 'Nux regia',meaning 'royal fruit'.

Uses in the Kitchen

Walnuts can be used in a variety of recipes,from salads to desserts. Some ideas include:

Pineapple and walnut salad with mustard dressing.
Sautéed shrimp with walnuts and garlic.
Chocolate desserts with walnuts and cocoa.
Walnut cake with spices.

How to Use

The recommended dosage for fresh walnut consumption is about 30 grams per day. You can add them to dishes or use them as a snack,with or without other nuts. Try combining walnuts with freshly sliced fruits or yogurt.

Storage and Preservation

To maintain the quality of walnuts,store them in a cool,dry place in an airtight container. You can also refrigerate them for longer shelf life,up to 6 months.

Cultivation

Walnuts are grown in temperate climate regions,such as Mediterranean countries,the USA,and Turkey. The seeds are planted in spring,with the best time being from April to May. Care includes watering and fertilization,and harvesting takes place from September to November.

Important Information

Warning:Individuals with nut allergies should avoid walnuts,as they can cause severe reactions. Additionally,it is advisable to avoid overconsumption due to their high caloric density.

Source:ChatGPT