Nutrition and Health Benefits of African Walnuts
African walnuts are seasonal fruits with immense
nutritional value and health benefits. These nutritional values of walnuts
provide immense benefits to the human body in many ways. They are known to be a
good source of nutrients such as vitamins, minerals and antioxidants. It also
contains some plant compounds that the body needs for general maintenance and
development. African walnuts help prevent certain mineral and vitamin
deficiencies. Eating this fruit protects you from some chronic diseases and
offers several benefits as described below.
1.
Improves brain activity Nuts contain certain
neuroprotective compounds that promote normal brain function. These include
omega-3 fatty acids, antioxidants, folates and vitamin E to improve brain
health in adults and children. Walnut fruits are a good source of vitamin B-6,
also known as pyridoxine, which helps the human brain to function properly and
improves cognitive abilities. Vitamin B-7, also called biotin, is a soluble
vitamin B complex that occurs naturally in these nuts. It performs several
functions such as preventing memory loss and improving brain function. A
dietary fatty acid found in African nuts called alpha-linolenic acid is great
for preventing memory loss or cognitive decline, especially Alzheimer's
disease.
2.
Good for pregnant women These fruits are useful
for pregnant women because they are rich in polyunsaturated fatty acids and
other nutrients that prevent the fetus from developing food allergies. Omega-3
fatty acid is an essential fatty acid found in Africa walnuts that helps
improve a child's cognitive development and vision and reduces certain allergy
risks. African nut leaves are also used by traditional medicine practitioners
to treat miscarriage and pregnancy-related problems.
3.
Prevents sleep disorders African walnuts contain
melatonin in the nuts, so it is better to consume them, especially before going
to bed, to improve sleep and resolve any sleep disturbances that are likely to
occur at night. Tryptophan is also found in African walnuts, a major source of
the neurotransmitters melatonin and serotonin, which regulate sleep-wake cycles
and prevent insomnia. The natural content of walnuts helps promote quality
sleep. People who find it difficult to sleep well at night or during the day
should eat a reasonable amount of African walnuts before going to bed to
prevent sleep disorders and related causes.
4.
Prevents liver damage Contains powerful
antioxidants such as tannin, telimagrandin, flavonolimorin, quinonejuglone and
polyphenols, which help prevent liver damage caused by food chemicals and
prevent the body from producing free radicals. And some other antioxidants with
anti-aging properties like ellagic acid, melatonin and others.
5.
Helps control weight Walnuts are beneficial for
weight loss and control when included in your daily diet. An ounce of walnuts
has been shown to contain high-quality fiber, protein and fat that help fill
you up. The presence of vitamin B7 together with fiber improves the body's
metabolism and proper monitoring of weight.
6.
Prevents cancer Regular consumption of walnut
fruits twice a week can prevent various types of cancer such as breast cancer
and pancreatic cancer. Researchers proved the above theory using natural
antioxidants and phytosterols and ascorbic acid, all of which inhibited the
growth of cancer in the body.
7.
Increase fertility These fruits are considered
fertility enhancers, and medical studies have shown that men who eat African
walnuts daily tend to improve sperm quality. But some of the foods we eat play
an important role in our sex life, which on the negative side can limit
fertility. The African nut is one of the organic fruits that have been proven
effective in increasing sperm production in men and preventing infertility. The
healthy fatty acids in these nuts, such as omega-3 fatty acids, play an
important role in sperm development and increasing fertility in women and men.
8.
Good for the heart Walnuts contain L-arginine, an
amino acid necessary for protein biosynthesis and promoting a healthy heart.
Arginine is a natural dietary supplement that is converted to nitric oxide (NO)
in the body. Nitric oxide pays special attention to the heart. It helps fight
heart diseases that cause high blood pressure, coronary artery problems and
nitric oxide imbalances. These nuts also contain omega-3 fatty acids,
phytosterols and other natural antioxidants that are positively linked to the
heart. Specifically, alpha-linolenic acid is a plant-based omega-3 fatty acid
found in nuts that prevents cardiovascular disease. People who consume foods
and fruits rich in alpha-linolenic acid, such as African walnuts, do not suffer
from heart attacks.
9.
Targets of cholesterol levels Regular consumption
of these nuts helps reduce low-density lipoprotein (LDL), which is bad
cholesterol in the body. African walnuts are edible monocots known for their
white, creamy seeds surrounded by thick black walls. This plant is mostly grown
for its nuts, which are boiled and sold in most markets in Nigeria, providing
mostly snacks.
10.
Good for immune system health Manganese is a
micronutrient found naturally in African walnuts, along with zinc, copper and
iron, which are effective in the development and functioning of the immune
system. Again, vitamin C is an important vitamin and antioxidant that has a
variety of important functions in the body. Several cells of the immune system,
such as phagocytes and others, require vitamin C to function properly and
protect against pathogens.
11.
Improve the menstrual cycle African nut is
completely healthy for men and women. When I say African walnuts, I mean
walnuts and all their derivatives. Walnut leaf extract is another natural
antioxidant that plays a good role in regulating the menstrual cycle. It helps
to improve the proper menstrual cycle and prevent menstrual disorders in many
women during menstruation.
12.
Reduces the risk of diabetes Eating African
walnuts daily helps reduce the risk of hyperglycemia and high blood sugar,
which is the main cause of type 1 and type 2 diabetes. Tests have shown that
the African nut is one of the best fruits for people who want to maintain
healthy blood sugar levels and prevent the risk of obesity. The Scientific
Nutrition Database shows that 100 grams of shelled African walnuts contain 13.1
grams of carbohydrates and zero cholesterol, which makes them very good for
reducing the causes and effects of excess weight.
13.
Good for bone health The African nut contains
anti-inflammatory properties that help prevent inflammatory bone diseases.
Other nutrients, such as calcium and potassium, are important bone density
minerals that help improve bone strength and reduce the risk of bone diseases
such as osteoporosis.
Nutritional values of African walnuts Nutrients
Quantity Calories ……………………………………………………… 315
calories
Carbohydrates ………………………………………………………… 13.1g
Lightning ……………………………………………………………….. 2.01g
Fats …………………………………………………………………….. 17.39
g
Fibre ……………………………………………………………………. 5.99
g
Walnuts are rich in health-promoting vitamins, minerals, antioxidants
and phytonutrients. Such nutrients include:
·
Thiamine
·
vitamin C
·
folate
·
riboflavin,
·
cyanocobalamin
·
niacin,
·
vitamin E
·
B vitamins B-1, B-2, B-3, B-5, B-6, B-9 and B-12.
They are a nutritional powerhouse containing essential nutrients such as
ascorbic acid, tocopherol, pantothenic acid, healthy fats, plant sterols,
pyridoxine and cyanocobalamin. Also remains of important minerals such as iron,
zinc, sodium, manganese, selenium, calcium, potassium, magnesium and copper.
The origin of the African nut African walnuts are an organic seasonal fruit
grown mainly in West African countries. It is obtained from the mother tree,
the African walnut tree. It has a black seed coat that covers a milky round nut
inside. Scientifically they are called Tetracarpidium conophorum (botanical
name). The Edo language is Okhue or Okwe; Asala in Yoruba, Ukpa in Igbo, Arinsa
in Igbira and Kaso tai ngak in Cameroon. Whole plant compounds are nutritious
and potentially beneficial to human health. They help fight malaria attacks,
treat toothache and other problems mentioned above. How many African walnuts
can you eat a day? African walnuts are suitable for daily consumption to fight
some life-threatening diseases. There are no proven side effects of eating
African walnuts. However, it is always good to eat good food in moderation.
Therefore, two handfuls of black walnuts a day are quite safe and can provide
many benefits to your body. African nut tree The African nut tree or Nigerian
nut tree is known as Coulaedulis which belongs to the Coula family of plants.
It originated in tropical West African countries, from Sierra Leone to Angola
and then to Nigeria and other West African countries. The African walnut tree
produces the nuts we eat. How to make African Nut African walnuts are boiled
with their skins at a temperature above the boiling point of water and left on
the fire for no longer than 10 minutes. It is served with lids, which must be
removed before eating. In the same way, it can be baked in the oven by putting
raw nuts in a pan and putting them in the oven for 15-20 minutes. They can also
be served roasted as a healthy snack. The use of African walnuts African
walnuts are used to make the soup. So they work as a substitute for egus. To do
this, remove the shells from the nuts, grind the nuts into a paste and use the
same method as when making egusi soup. They are also used in instant fry
recipes. To make this Nigerian recipe, remove the shells from the walnuts and
cut the nuts into quarters. Heat a small amount of red oil in a pan, add slices
of onion and pepper sauce to your taste and mix well. Add nuts and stir for a
few minutes, mix with salt and other seasonings and leave for 5-8 minutes. If
you want, you can add steamed vegetables or salad. Serve a delicious meal with
fish, chicken or any of your choice for lunch or dinner. Walnut season in
Nigeria African walnuts are a seasonal fruit in Nigeria that are grown annually
mostly in the western part of Nigeria. The Yorubas are the most prominent
Nigerian tribe among the Igbos and Hausas who most cultivate these nuts.
Conclusion African walnut is widely recognized for its protective effects
against certain diseases, mainly cardiovascular diseases (CDV). Eating this
fruit is not only effective for human health, but also promotes other
lifestyles supported by specific scientific studies. It is recommended to be
included in the daily diet because it contains various balanced nutrients such
as vitamins, fibers, essential minerals and vitamins and some herbal compounds.
