Walnut

HABITAT

Walnut is native to the mountain ranges of central Asia but now it extends to the different countries of world, like China, Kazakhstan, Uzbekistan, India and many other parts of the world. Walnut tree needs some special conditions to grow, like deep and rich soil, full sun and minimum temperature should be 29°C.

INTRODUCTION

Walnut has been the symbol of being enlightened since old times. It is considered as the brain nutrient, because the surface structure of the walnut has a wrinkled appearance, like that of the brain. Due to this reason, they have been considered as a symbol of intelligence, leading to the belief by some that they actually increase one’s intellect!

BENEFITS

Memory Enhancer & Mood Booster: Walnut contains omega-3 fatty acids, which can help improve memory, focus and cognition. It also prevents the degeneration of neurons due to aging. Both omega-3 fatty acids and polyphenols content of walnut are considered critical brain foods that may counteract oxidative stress and inflammation, two drivers of cognitive decline.

Ayurvedic View: Walnut is used as a brain tonic to improve concentration and enhance the memory due to its Vata balancing and Balya (strength provider) properties. It also protects the brain cells from damage and helps to regain energy due to its Balya (strength provider) property.

Helps Sleep Better: Walnuts help in the production of melatonin. It is a hormone that helps induce sleep.

Ayurvedic View: Sleeplessness and stress are the main causes of a weak memory or memory disorder. Due to its Vata balancing property, it helps to reduce stress and get proper sleep.

Improves Heart Function: Walnuts abound in monounsaturated fatty acids like alpha-linolenic acid and linolenic acid. They encourage a healthy lipid supply. It helps in lowering the bad LDL cholesterol and increasing the level of good HDL cholesterol. It also help reduce inflammation and boost blood vessel function.

Ayurvedic View: It manages cholesterol levels responsible for the narrowing of arteries due to its Ushna property. This helps to digest the Ama. It also has Hrdya (heart tonic) property which helps to support the functioning of heart and reduce the symptoms of high blood pressure.

Promotes Weight Loss: Walnuts are dense heart-healthy unsaturated fats that make them great for weight loss. The presence of omega-3 fatty acids and vitamins helps suppress hunger and makes feel full. They reduce appetite and help with weight loss.

Ayurvedic View: Increase in weight starts with diet and lifestyle disturbances that weaken the digestive fire and leads to an accumulation of Ama. Walnut helps to remove Ama due to its Ushna (hot) property. It also gives a feeling of fullness and controls overeating due to its Guru (heavy) property.

Boost Bone Health: Walnuts contain copper and phosphorus both of which are essential in maintaining optimal bone health. Essential fatty acids found in walnuts secure the bone health of the body. They help with the increased calcium absorption and deposition while reducing urinary calcium excretion.

Boost Metabolism: Walnuts are fibre-rich that help clean the gut and help detoxify the body by the removal of toxins and waste. They all bulk to the stool and combat constipation. Walnut, along with EFAs, provides minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium to the body. These minerals help contribute to metabolic activities like growth and development, sperm generation, digestion, and nucleic acid synthesis.

Promotes Healthy Skin and Hair: Walnuts helps the skin look younger and healthier due to the powerful antioxidant, vitamin E. Vitamin E in walnuts may help fight the free radicals caused due to stress. This helps delay the ageing process. It work wonders for the hair. It is a great source of biotin, which help hair grow stronger and longer, prevent hair loss, and improve hair texture. It is also good source of fatty acids which helps strengthen hair follicles.

Ayurvedic View: Walnut prevents cell damage and removes excessive dryness due to its Snigdha (oily) property.

MECHANISM OF ACTION

Walnuts are also considered as a super food for brain health due to its antioxidant and anti-inflammatory properties. Alpha-linolenic acid (ALA), a critical walnut component, is metabolized into bioactive oxylipins, has been shown to protect microglial cells from inflammation. It exerts beneficial cardiovascular effects by way of cholesterol-lowering, antithrombotic and anti-inflammatory action via improved endothelial function and reduced atherosclerosis. Phytosterols are more hydrophobic than cholesterol, a reason why they displace cholesterol from intestinal micelles, thereby interfering with cholesterol absorption, which leads to a reduction of low-density lipoprotein (LDL)-cholesterol.

CLINICAL STUDIES & REFERENCES

Pribis P, Bailey RN, Russell AA, Kilsby MA, Hernandez M, Craig WJ, Grajales T, Shavlik DJ, Sabate J. Effects of walnut consumption on cognitive performance in young adults. Br J Nutr. 2011; 19:1–9.
Berryman CE, et al., Acute consumption of walnuts and walnut components differentially affect postprandial lipemia, endothelial function, oxidative stress, and cholesterol efflux in humans with mild hypercholesterolemia. J Nutr. 2013; 143:788–94.
Poulose SM, Bielinski DF, Shukitt-Hale B. Walnut diet reduces accumulation of polyubiquitinated proteins and inflammation in the brain of aged rats. J Nutr Biochem. 2013; 24:912–9.
Domènech M, Serra-Mir M, Roth I, et al. Effect of a Walnut Diet on Office and 24-Hour Ambulatory Blood Pressure in Elderly Individuals. Hypertension. 2019;73(5):1049-1057.
Njike VY, Ayettey R, Petrarao P, et al. Walnut ingestion in adults at risk for diabetes: effects on body composition, diet quality, and cardiac risk measures. BMJ Journals.2015.