Family Health

African Walnut and its importance to our health

The African walnut has been noted for its remarkable benefits to human health and proven to be an excellent source of essential minerals, vitamins, fiber and phytonutrients needed for healthy functioning of the human body

  1. Heart diseases such as hypertension and heart attack

African walnuts contain L-arginine which is very vital for those suffering from hypertension and other heart diseases.

  1. Sperm production and infertility in men

This special nut is also known to boost sperm production, sperm health, sperm development and sperm count. For instance, taking a serving of this nut for over 8 weeks has been shown to boost men’s fertility. This is mind-blowing!!!

  1. Weight loss crew

To shed off that excess body weight, belly fat and reduce body cholesterol, the African walnut is a top choice snack for you. But know that you must stick to the serving size because they are quite high in calories.

  1. Sleep Disorders

For those having disturbed sleep especially at night, taking this special nut before bedtime might be that magic pill you need because it increases your melatonin which acts on your brain and signal your body to give you a sound sleep.

  1. Irregular Menstrual Flow and Ovulation Problems

African walnuts are rich in omega 3 Fatty acids which aid to regulate hormone levels and manage menstrual cramps (pains). Its high iron content (14%DV per serving) is vital to replenish blood and energy supplies while menstruating.

  1. Diabetes

African walnut is a healthy snack to help reduce the risks of type 2 diabetes.

  1. Cognitive (Brain) Functioning

The healthy fats and pyridoxine in African walnuts are key facilitators to improving cognitive function. Growing kids should tap from this benefit as well!

  1. Anaemia and immune system

With the high antioxidant and iron content of African walnut, you are sure to ward off infections, anaemia and even eye related problems by just consuming a serving of this nut daily!

  1. Cancer

African walnuts have been shown to play a vital role in reducing the risks of prostate and breast cancer in humans.

Now how much should you eat? What is a serving of this nut?

To obtain maximum benefit from African walnuts, you must learn to stick to the serving size as overdoing it might not bring desired results especially for the watch watchers…yeah!

A serving size is about 30g = 7 whole piece or 14 halves of  shelled African walnuts!

Nutrient breakdown of a serving size (7 shelled walnuts) is:

  1. Calories 9kcal
  2. Total fat 18g
  3. Carbohydrate 3g
  4. Protein 7g
  5. Fiber 2g (9% DV for a 2000kcal/day)
  6. Sodium           0mg
  7. Iron 1mg (14%DV; good for anaemia)

Now you see all you stand to gain by taking just 7 walnuts! As long as you stick to this serving per day, you need not worry about the “Forgivable fats” in this walnut…yes they are forgivable fats because they are good fats that help reduce cholesterol levels!

How to prepare Walnuts                                                                                                 

Most people are used to the boiled walnut as a snack but other super ways of enjoying this nut include;

  • Chopping it into your salad dishes
  • Blending it into your fruit smoothies
  • Have you tried taking it with soaked garri (like you do with groundnuts)?
  • It can be roasted too just like we have roasted groundnut…yeah!
  • Using it in soups. Just boil, shell and mill it into a paste then use for cooking (just like the recipe you use for your yummy egusi soup)

Read Also: Purify your blood with okra leaves and lemon.

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