Black walnuts, also known as Juglans nigra, belong to the walnut family and are a species of the majestic deciduous tree native to North America. Unlike regular walnuts grown in orchards, black walnuts are found in the wild and hand-harvested in the fall. They have a hard, black shell, and inside lies a delicious, rich kernel packed with nutrients.
They are known for their high protein content and are said to be rich in fibre, healthy fats, and essential minerals like iron and zinc. Combined, all of these nutrients make black walnuts a beneficial nut to include in a diet. Some of the advantages include:
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Lowers Bad Cholesterol
Nut consumption has always been associated with cardiovascular benefits. They are said to reduce the risk of heart attack and stroke by lowering cholesterol and helping to manage blood pressure levels. When it comes to black walnuts, a study published in the International Journal of Food Properties suggests that they are higher in monounsaturated fats and antioxidants, which might help improve heart health. Researchers note that they are a good source of plant sterols, also known as phytosterols, which help lower High-Density Lipoprotein (HDL) or ‘bad’ cholesterol. This, in turn, benefits the heart significantly.
Reduces The Risk Of Clotting
According to WebMD, black walnuts reduce the risk of excessive clotting and inflammation. This is due to the omega-3 fatty acids, which help ensure smooth blood flow and reduce blood clotting. The American Heart Association (AHA) warns against the risk of blood clots, which include heart attack, stroke, organ damage, or even death.
Improves Digestive Health
Black walnuts are also high in fibre content, which aids in digestion, promotes regular bowel movements, and maintains a healthy gut. According to the US Department of Agriculture (USDA), 100 grams of black walnuts contain 6.8 g of total dietary fibre.
Supports Weight Management
If you’re someone looking to maintain a healthy weight, black walnuts can be a great addition to your diet. Although they’re high in calories, they’re also packed with fibre, protein, and healthy fats, which helps increase satiety and reduce additional calorie intake, hence supporting your weight loss goals.
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Enhances Brain Functions
Just like regular walnuts, black walnuts also improve brain health. According to Medical News Today, they're rich in ellagitannins, a type of polyphenol with anti-inflammatory and antioxidant properties that protect brain cells from damage by free radicals.
According to a study published in the Critical Reviews in Food Science and Nutrition, these ellagitannins might play a defensive role against neurodegenerative diseases such as Parkinson's, Alzheimer's, and ALS.