Walnuts Mesopotamia civilization started cultivating walnut trees about 7,000 years ago. Since then, Romans considered walnuts to be the food of the gods have been used in all kinds of recipes, desserts, or lakers. These include macadamia, originally from Australia.
Science attributes numerous health benefits to the consumption of nuts. It favors the cardiovascular, nervous, digestive and reproductive systems and improves sleep and memory.
It is a very nutrition and energetic food, suitable for losing weight due to its ability to replace other foods and its satiating power.
In addition, walnuts increase serotonin levels, which reduces hunger and makes us feel in a better mood.
The walnut is the dry fruit with the most antioxidants. It provides numerous minerals, such as potassium, which facilitates muscle development. Zinc, which is involved in the nervous system, magnesium and phosphorus. It stands out for its content of B vitamins, such as vitamin B1 or thiamine and B6 or pyridoxine, which favors the proper functioning of the brain and muscles.
What makes them so unique is their lipid profile with a combination of fats and polyunsaturated acids that is very interesting. In a 25 g serving of walnuts, you get 1.61 g of omega-3, which would cover the recommended daily value of 1.6 g for men and 1.1 g for women.
The contribution of alpha-linolenic (omega-3) and linoleic (omega-6) fatty acids has beneficial effects on blood lipids, reduces the risk of arteriosclerosis, and improves circulation.
Following a Mediterranean diet enriched with 30 g of nuts, at least half of the walnuts reduce cardiovascular disease risk by 30%.
Discover new and healthy dishes. Walnuts are extremely versatile , hence they are part of salads, desserts, pralines, sauces, soups or stews. Fresh and uncooked, they retain the ability to reduce cardiovascular problems. So a good idea to incorporate them into our dishes in a simple. Way is to consume them in salads or pasta dishes. We can also add them loaves of bread, stuffed meats, and all kinds of sauces and stews.
Ground walnut can serve as a substitute for wheat flour as it is easy to add to any baked product, enhances flavor and improves water binding capacity. Walnuts are the main ingredient to make the traditional cascarillas, a typical Asturian dessert. Karidopita, a Greek walnut cake, is also made with them. In confectionery, they use in countless recipes, such as biscuits. In addition, we can take advantage of the nuts in cold desserts such as banana and walnut ice cream.
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