Health Benefits Of Black Walnuts
1. Improves Heart Health
Research states that increased intake of nuts has protective benefits over cardiovascular diseases (1). The presence of omega-3 alpha-linolenic acid in black walnuts improves heart health. A study conducted by the Pennsylvania State University (USA) found that dietary alpha-linolenic acid, which is abundant in black walnuts, reduces the inflammatory and lipid cardiovascular risk factors in people with high cholesterol (2). It has a lipid-lowering effect and helps reduce LDL cholesterol levels. Also, a walnut-enriched diet is rich in ellagic acid, which is said to have a cardioprotective effect (3). Another study states that the intake of walnuts helps improve blood circulation which, in turn, results in proper heart functioning (4). Also, walnut seeds contain high amounts of phenolic compounds and antioxidants, and their regular intake can reduce the risk of cardiovascular diseases (5).
2. Fights Cancer
Black walnuts contain certain antitumor compounds like ellagic acid and juglone that have shown anti-cancer potential and suppressed tumor growth in mice (6). A study conducted by the University of Michigan Medical School (USA) found that juglone (a natural toxin) reduced programmed cell death in the case of human gastric cancer (7), (8). The presence of gamma-tocopherol in walnuts was found effective in treating cancer, and their increased intake helps lower the risk of cancer (1). Also, the kernels of black walnuts have antioxidant and anti-cancer properties (9). However, more studies are needed to understand this benefit of black walnuts in humans.
3. Antibacterial Properties
The hulls of black walnuts were tested for their ability to inhibit fungal and bacterial activities of certain bacterial species like Candida albicans, Trichophyton rubrum, and Streptococcus mutans (10). Also, the tannins in black walnuts exhibit antibacterial effects (11). A study also found that green walnut husk has high polyphenol content and antioxidant and antimicrobial effects (12). Black walnut extracts have six bioactive compounds that are responsible for their antibacterial effects (13). A review published in the International Journal of Dentistry suggests that the aqueous extracts of black walnut bark have an antimicrobial effect (14). The unripe hulls of black walnuts have been used in the treatment of topical fungal infections (15). They have also shown an inhibitory effect on bacteria such as Staphylococcus aureus (16).
4. Aids Weight Loss
The unsaturated fatty acids in black walnuts increase satiety. A study conducted by the University Hospital Maastricht (Netherlands) found that the intake of foods high in unsaturated fats can reduce hunger and increase fullness (17). A small-scale study conducted on 20 men and women found that walnut consumption for four days increased satiety by the third day (18). Also, the consumption of 30 grams of walnuts per day promotes weight loss. However, more studies are needed to prove this benefit of black walnuts (19).
5. Supports Digestive Health
The leaves of black walnut trees have been used for treating diarrhea, bilious, and intestinal colic (cramp-like pain that originates in the small and large intestine) by Native Americans (20). Also, walnut oil contains linoleic and linolenic acids that are said to possess anti-inflammatory properties. It helps in treating intestinal inflammation, diarrhea, and other gastrointestinal tract disorders (21). Black walnuts may help in calming an upset stomach and relieve constipation. However, more studies are needed to understand this effect of black walnuts in humans.
6. Lowers Blood Sugar Levels
A review published in the African Journal Of Traditional, Complementary, and Alternative Medicine found that black walnuts have a hypoglycemic effect (22). They were found to lower blood sugar levels in diabetic rats. Also, black walnut kernels have bioactive compounds such as quercetin-3-O-glucoside that exhibit anti-diabetic properties. However, more studies are warranted to prove the same.
7. Improves Sleep
Walnuts are good sources of tryptophan, an amino acid that helps make serotonin and melatonin, which aid in inducing sound sleep (23). A study has shown that melatonin is effective in improving the duration and quality of sleep (24).
8. Promotes Skin Health
The anti-inflammatory properties of black walnuts help in treating many inflammatory skin diseases like acne (25). Also, its antibacterial effect can act against certain bacterial strains like S. aureus that helps in treating several skin infections. Anecdotal evidence suggests that the fine powder of black walnut husks can be made into a paste and used on the skin, which can clear up skin conditions like eczema, psoriasis, blemishes, and pimples. Also, the arginine in black walnuts helps in lowering blood pressure (1). Polyphenols like tannins help prevent certain neurodegenerative diseases like Alzheimer’s and Parkinson’s diseases. These tannins may also help calm hyperactive sweat glands (26). These are the potential health benefits of black walnuts. They are rich in a wide variety of vitamins and minerals. Check out the nutrition profile of black walnuts below.
Black Walnut Nutrition
According to the U.S. Department of Agriculture, 100 grams of dried black walnut contains (27):
Energy: 619 kcal Protein: 24.1 g Fat: 59.3 g Carbohydrates: 58 g Fiber: 6.8 g Calcium: 61 mg Iron: 3.12 mg Magnesium: 201 mg Phosphorous: 513 mg Potassium: 523 mg Zinc: 3. 37 mg Copper: 1.36 mg Manganese: 3.9 mg Selenium: 17 mcg
Black walnuts also contain antioxidants, polyphenols, and essential fats that help in improving your overall health. English walnuts are the commonly available tree nuts with many nutrients. But, what is the difference between English walnuts and black walnuts? Scroll down to find out.
Black Walnuts Vs. English Walnuts
Black walnuts have a bolder, earthier flavor, while English walnuts have a milder taste. The shells of black walnuts are thick and tough to crack, whereas English walnuts have thinner, easier-to-crack shells. English walnuts contain more omega-3 fats than black walnuts. Black walnuts are used mostly for making flavorings and extracts. English walnuts are used in cooking, baking, and making ice cream. The hulls of black walnuts are available in the form of tinctures, powders, capsules, or liquid drops. They are also used as a natural remedy for treating many parasitic infections. Some people use the extract as a gargle to kill bacteria in their mouth. Also, the hull extracts of black walnuts are used in hair dyes. Are you wondering how to add black walnuts to your diet? Scroll down to learn more!
How To Add Black Walnuts To Your Diet
These crunchy tree nuts have a unique and natural flavor. They are used in cookies, cakes, pies, salads, pasta, and fudge. You can also make black walnut ice cream.
How To Prepare Black Walnut Ice Cream
What You Need
Black walnut extract – ½ teaspoon Superfine sugar – ½ cup Half-and-half cream – 1 cup Light cream – 2 cups Chopped black walnuts – ½ cup
Process Black walnuts are generally considered safe for most people. But people with nut allergies and the ones who eat these nuts excessively may experience some side effects. Learn about the possible side effects of black walnuts in the next section.
What Are The Possible Side Effects Of Black Walnuts?
Black walnuts are generally considered safe when eaten in limited quantities. However, some people exhibit side effects such as stomach upset and allergic reactions. People with nut allergies should avoid the intake of black walnuts. Supplements made of black walnuts are not regulated by the U.S. Food and Drug Administration as research on them is very limited, and there are no recorded side effects of black walnuts. Avoid eating these nuts if you are pregnant or breastfeeding and consult your doctor before consuming them or their supplements. How do you select and store black walnuts? Find out the process in the following section.
Selection And Storage
If you preserve black walnuts along with their shells, they won’t lose their freshness. Keep them in the refrigerator in case you de-shell them or in the freezer for long-term storage. You can easily identify black walnuts that have gone rancid due to their paint thinner-like smell. Try to store them in a dry, cool place to avoid damage. Can you take black walnuts every day? The following infographic provides information about the nutrition and benefits of black walnuts. Check it out. Yes, in moderation. Black walnuts are packed with beneficial compounds that may help support optimal health. Is black walnut good for hair? Yes. It also acts as a natural, environmentally-safe hair colorant option (28). Can you eat raw black walnuts? Yes. You can add them as toppings to your desserts or have them as a snack.
