Walnut kernels: uses and nutritional benefits

• Anti-oxidant (copper, manganese, selenium, zinc): Nuts neutralize free radicals thanks to the numerous anti-oxidants they contain. Their ORAC score is estimated at 13541 µmol TE per 100 g. An extremely high score, they are in the top 3 of the most antioxidant foods.

• Anti-inflammatory (omega-3, vitamin B9): Walnuts are the nuts richest in omega-3. Omega-3s are anti-inflammatory. In addition, they participate in the conversion of homocysteine, a pro-inflammatory amino acid.

• Cardiovascular protector (omega-3, omega-6): Walnuts have an excellent omega-6/omega-3 ratio. In fact, this ratio is estimated to be less than 5. Walnuts rebalance the ratio and thus prevent the prevalence of cardiovascular diseases.

• Lipid-lowering (phytosterol, omega-3, fiber, omega-6): due to its excellent lipid profile, walnut kernels are hypocholesterolemic and hypotriglyceridemic. In addition, with the phytosterols and fibers that compose them, they will limit the absorption of cholesterol from foods.

• Control blood sugar (fiber, lipid): walnut kernels have a low glycemic index, as they contain very little simple sugar. Also, they lower the glycemic load of the meal, reducing the impact of blood sugar after meals.

• Antiplatelet (omega-3): Walnuts are rich in alpha-linolenic acid (omega-3). The latter increases the level of HDL cholesterol (called good cholesterol) and promotes blood fluidity and vasodilation. In addition, Walnuts are rich in antioxidants, which reduces the risk of cholesterol oxidation. The whole thing contributes to good blood circulation.

• Immunomodulating (copper, iron, selenium, vitamin B9, zinc): walnut kernels influence the immune response in several aspects. First, they provide vitamin B9 which participates in the synthesis of immune cells. Then, we find iron and selenium which fight against pathogens. Finally, they prevent copper and zinc deficiency, because in their absence, we observe a drop in the concentration of immune cells, leading to less resistance.

• Stimulating (copper, magnesium, manganese, iron, phosphorus, vitamin B9, zinc, vitamin B1, lipid): walnut kernels are balls of energy and vitality. They participate in energy metabolism by providing lipids and micronutrients involved in energy synthesis. In addition, they participate in the production of red blood cells thanks to iron and vitamin B9. Red blood cells carry oxygen to cells, an essential element to meet cell needs.

• Nervous rebalancing (copper, magnesium, potassium, vitamin B1): thanks to their nutritional profile, walnut kernels participate in the functioning of the nervous system by being involved in the synthesis of neurotransmitters or transmission of nerve impulses.

• Skin protector (copper, manganese, phosphorus, zinc): walnut kernels are very rich in copper. Copper is a skin photoprotector. In addition, Walnuts are vectors of manganese, zinc and phosphorus, which promote the regeneration and healing of the skin.

• Hair strengthener (copper, selenium, zinc): walnut kernels are excellent for strengthening hair. Furthermore, they influence hair pigmentation, due to their extreme richness in copper: a single handful of walnut kernels covers 1/3 of our daily copper needs.

• Firming (copper): copper gives walnuts a skin firming property. The latter contributes to the synthesis of collagen.

• Remineralizing (magnesium, manganese, phosphorus, zinc): walnut kernels are vectors of minerals which constitute the mineral phase of the skeleton and teeth.

The walnut is a large tree of the Juglandaceae family. It was cultivated from the 4th century, after its introduction to Europe by the Romans. Its name comes from the Latin "wedding" which means "to hurt". The origin of this disadvantageous name comes from its bad reputation: its shadow was criticized for being harmful to humans, animals and plantations. Now, it is believed that this superstition comes from a substance that it produces: juglone. Today, it is appreciated for its fruit eaten as is or pressed to obtain oil; and its wood, highly esteemed in cabinetmaking. Walnut is very popular, such so much so that the term “Nuts” has become the generic term for tree nuts.

Over the centuries, man has had a special relationship with walnut. During Antiquity, societies noted that the walnut tree was harmful to people and adjacent plantations: the walnut tree would make the land located next to it sterile. This superstition has persisted over time, since in the Middle Ages, the shadow of the walnut tree was the main culprit. Its harmfulness was the first characteristic attributed to it during this period. It was considered capable of “generating unhealthy air and dangerous to health”.

Gradually, the malignancy of the walnut took a back seat and it was strongly recommended to plant it for walnut oil, but always far from any other fertile land. We end up moderating its toxic potential. Now scientists have found the chemical responsible for his centuries of condemnation: juglone. This compound is present in the leaves, roots and bark of the plant. It retards the growth of other plants and can harm certain insects.