Shelled walnuts 500g Targroch

Walnuts shelled 500g TARGROCH

Walnuts are obtained from the Juglans regia tree. They are best when fresh, but in dried form they can be eaten for a longer period.

Health benefits of eating walnuts

Shelled walnuts contain a lot of magnesium necessary in many important life processes, such as ATP transformation, DNA and RNA synthesis. Large amounts of potassium help to lower blood pressure. Magnesium, calcium and phosphorus support proper bone development and help fight osteoporosis. Phosphorus in combination with the vitamin B complex improves brain function. Vitamin E in the form of γ-tocopherol, i.e. the more valuable form of this vitamin, has a rejuvenating and beautifying effect on the skin. Vitamin A, E and coenzyme Q10 fight free radicals, improve the appearance of the skin and stimulate its renewal. Vitamin K prevents blood clotting. Shelled walnuts contain a lot of fats (approx. 50%), such as alpha-linolenic acid (ALA) from the omega-3 group, which reduces the risk of cardiovascular diseases, normalizes cholesterol levels, improves brain function, helps fight depression or linoleic acid from the omega-6 group. A large amount of protein in the form of numerous amino acids, most of which is glutamic acid, L-arginine or leucine, protects, among others, the immune system. against coronary disease and regulates blood pressure, regulates the secretion of hormones, helps in building muscles. Regular consumption of walnuts reduces the risk of type 2 diabetes, supports reproductive capacity by improving semen quality. The high content of antioxidants (vitamins, polyphenols) helps in the fight against cancer, inflammation and obesity. Despite the high fat content, they are characterized by a low glycemic index.

However, people with kidney problems should consume walnuts in moderation, as they contain a lot of oxalates that promote the formation of kidney stones.

Polyphenols found in walnuts and their wonderful properties

- phenylcarboxylic acids, especially ellagic in the amount of approx. 590µg/g, with antioxidant and therefore anti-cancer properties

- flavanols; tannins (ellagitannins - pedunculagin) with strong anti-inflammatory, antioxidant and anti-cancer properties

- flavonols with anti-inflammatory, anti-fungal, anti-allergic, anti-atherosclerotic, antioxidant, anti-thrombotic properties.

Nutritional and energy value of 100g shelled walnuts

Energy value 654 Kcal

Protein 15.2g, Fat 65.2g, Carbohydrates 13.7g, Fiber 6.7g

Vitamins: B1 0.34mg, B2 0.15mg, B3 1.13mg, B6 0.54mg, B9 98µg, A 20IU, E 0.7mg, K 2.7µg

Minerals: Potassium 441mg, Phosphorus 346mg, Magnesium 158mg, Calcium 98mg, Zinc 3.1mg, Iron 2.9mg, Sodium 2mg.

Eating walnuts

They are best eaten as a snack, but preferably soaked for several hours before consumption. Then enzymes are activated and various biological processes in the seeds are activated, thanks to which the effects of eating walnuts are much better. Walnuts are suitable for baking cakes (e.g. walnut). They can be ground (preferably immediately before consumption) and added to desserts, used as sprinkles, or used in the production of peanut butter.