Walnuts are some of the very nuts that have received vast attention because of the health benefits they offer.
They are seasonal nuts that are always abundantly available between May and September in Africa.
Also, in Africa, the kind of walnuts available are different.
It is called African walnut.
This kind of walnut has a had black shell and the inner pulp is white or off-white.
African walnuts are common when you commute in cities with high population.
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Hawkers offer it as something you can snack on when there is vehicular traffic situations.
If you have not eaten this nut, kindly try it out for the sake of the benefits.
Health Benefits Of Walnuts
Walnut is rich in nutrients that are essential for your health.
It contains nutrients that could lower bad cholesterol and also lower the amount of sugar in your blood.
Well, there have been series of researches on the health benefits of walnut.
A 2018 study says “nuts are a good source of unsaturated fatty acids.
According to the study, they are rich in fiber, potassium, calcium, and magnesium.
They also are a rich source of vitamins (folate and vitamin E).
These nuts are rich in phytosterols, and polyphenols” (1).
“The fatty acid composition across types of nuts varies widely. Walnuts are rich in polyunsaturated fatty acids.
“Walnuts are especially rich in omega-3 essential fatty acid.
“Omega-3 fatty acid is an essential nutrient that you need which is also found in fish oils.”
It has anti-inflammatory property and prevents the formation of plaques in the arteries.
Interestingly, these nutrients in walnut makes it offer the health benefits below.
A 2020 study says African walnuts contains a high amount of a phytochemical, saponins (2).
Also, it contains anti-dietary components – tannins, oxalate, phytic acid, trypsin inhibitors, and alkaloid.
1. Walnuts And The Brain
In Nigeria, residents of cities with high population face one thing – pollution. Lagos is a critical example.
For instance, the dust and the uncontrolled fume from vehicles, even when there is a law to control it; all heap their burden on residents.
Because the population is growing, it is increasingly affecting the quality of life and increasing financial burden
These situations could cause some behavioural problems that people have.
Unfortunately, clinical manifestation of many of these disorders takes years.
Environmental Toxins
It begins with “mild cognitive symptoms, leading to behavioral problems, dementia and loss of motor functions”.
Another 2014 study highlights that “lifestyle factors greatly affect the progression of cognitive decline (3).
According to findings, environmental toxins lead to enhanced oxidative stress and inflammation.
One of the health benefits of walnut is that it can address issues with the brain.
The research says a healthy diet could help prevent brain-related diseases.
This diet should be rich in antioxidant and anti-inflammatory phytochemicals.
2. Could Lower Blood Sugar Level
Walnuts have an antioxidant – polyphenols.
Essentially, it helps to reduce the risk of developing type-2 diabetes.
According to a study on African walnuts, this antioxidant is abundant in the nut (4).
3. Walnut And Cholesterol Level
According to researches, phytosterols, which is also present in Walnut, may produce health benefits in animals/humans such as reduction of cholesterol levels.
Therefore, this means that walnuts could help people who want to lose weight in their journey.
A study says “intervention studies suggest that incorporating walnuts into the diet may improve blood lipids without promoting weight gain”(5).
4. Walnuts And Fertility
Folic acid is one of the medicines recommend for women who are trying (waiting) to conceive.
It has helped many women prepare their bodies for pregnancy and it still works.
Because Walnuts have folate, it is a great nut for persons trying to conceive – male and female.
Also, the nuts have been linked with improved fertility for men.
Another study highlights that African walnuts have antioxidants that boosts fertility.
They prevent the damage of reproductive cells (6).
5. Walnuts And Heart Health
Additionally, there is a healthy oil in it which helps the heart stay healthy.
According to the 2018 study, walnuts contain a lot of polyunsaturated fatty acids.
These are healthier than saturated fats.
Additionally, walnuts have alpha-linolenic and linoleic acids.
These have anti-inflammatory effects that keep blood vessels healthy.
Also, they have favourable effects on blood lipids.
6. Anticancer Effect Of Walnuts
Furthermore, African walnut could help lower risk of cancer.
According to a study, saponins have antitumor effect on many cancer cells.
The study says several saponins inhibit tumor cell growth (7).
Confirming the positive effect of African walnut on cancer cells, another study says something amazing.
The study says the hazard prostrate and breast cancer were reduced by walnut consumption (8).
Side Effects Of Walnuts
There are anti-nutrients in walnut – oxalate, phytic acid and others.
It will be excessive consumption if you try to eat this nut till you are full.
Oxalate can inhibit absorption of calcium in your gut.
Also, nuts like Brazilian walnuts, contain high amount of oil.
This could be high in calories. if you are also allergic to nuts, you may avoid eating African walnuts.
However, the African walnut may not be of so much concern when you talk about fat content of the nut.
Kindly share this article with your friends and loved ones. Help them know why they should eat walnut.