«Nut» derives from Latin nux. And the Latin name of the tree, Juglans, means «jovins glans«, «seed of Jupiter», which is in turn the Latin version of the Greek Theos balanosthat is, «seed of Zeus», which is as much as saying «seed of God».

Although there are 21 species of walnut, the four main ones are: the Persian or European walnut (royal juglans), which originated around the Caspian Sea, although some authors believe that it comes from the Himalayas, China or Japan; and black walnuts (J. nigra), white (J. cinerea) and Californian (J. California), of American origin.

The Persian variety is the most popular and is characterized by being large and having a relatively thin shell. It was introduced to Europe by the Romans in the 4th century.

The black one is smaller, harder and has a more intense flavor. The white one is sweeter and more creamy and is difficult to find on the market. Currently the main world producers are China, the United States, Iran and Türkiye. The fruits are harvested in December, but dried they are on the market all year round.

Walnut properties

The walnut is the healthiest nut thanks to the balanced composition of its fats. With just 25 g of walnuts (5 pieces) 91% of your daily needs are met. omega 3 fatty acids.

It is one of the nuts with the most fat – 62% of its weight – but with proportions of fatty acids that make it very healthy.

While in other nuts the proportion of omega 6 is much higher than that of omega-3 (40 to 1 in almonds, for example), which can promote inflammation if the disproportion is not corrected through other foods, in walnuts the proportion is 5 to 1, much more balanced.

Only 9% is saturated fat, 14% is the beneficial monounsaturated fat and 77% is polyunsaturated, of which 13% is from the omega 3 family. This is part of the secret of the most studied property of walnuts: their protective effect against cardiovascular diseases.

It also contributes proteins (15%) and presents a notable percentage of vitamin E, B vitamins, and minerals and trace elements such as phosphorus, magnesium, manganese, copper, zinc and iron.

Health benefits of walnut

The fatty composition of the walnut and its richness in antioxidant compounds explain the main indications of the walnut in relation to health.

Very good for the heart

Omega-3 fatty acids improve the relationship between good cholesterol (HDL) and bad cholesterol (LDL), and prevent erratic heart rhythms and the formation of blood clots in the arteries, the first cause of heart attacks. In addition, they benefit brain health, since neurons need them to function correctly.

The walnut has a well-deserved prestige that continues to grow. Almost all people interested in taking care of their health through food already know that five nuts a day are life insurance for the heart.

In addition, the walnut has other positive effects on health:

If you suffer from type 2 diabetes – the one related to diet – the positive effects on cholesterol levels are significant. anti-inflammatory effect, Walnuts help in case of asthma, arthritis or skin diseases such as psoriasis.

• For vegans they are a valuable source of omega-3 and protein.
• The antioxidant substances of the walnut delay or reduce the severity of neurodegenerative diseases, such as Parkinson’s or Alzheimer’s.
• Its ellagic acid promotes the elimination of carcinogenic substances and helps block metabolic pathways that lead to the development of tumor cells.
• It seems that a few nuts in the salad are enough to prevent the appearance of gallstones.
• They produce a satiating effect and it is advisable to include them in weight loss regimens that reduce total fat by avoiding foods rich in saturated fats: it must be remembered that the fat in walnuts does not make you fat in itself, what matters is the diet as a whole.

The nut in the kitchen

Walnuts are very versatile in the kitchen: they can be added to salads and very diverse dishes (whole, chopped or chopped), they are also used to make sauces, and baking reserves them a place of honor for the preparation of biscuits, cakes, ice creams and other desserts.

They combine well with chocolate and honey, but also with rice, apples or pasta. The best time to buy fresh nuts is at the beginning of November, when the harvest is harvested in Spain.

To assess the quality of the nut, it is advisable to look at its flavor, which should never be bitter.

A recommendation: if the nuts are eaten raw, it is advised chew them well and carefully. In the case of children and the elderly, it is even preferable that they eat them crushed and served as porridge.

How to preserve your properties

Although it is common to find them for sale already peeled, if you want to better preserve their flavor and properties, it is best to buy them with shell. They should be stored in a cool, dry place, but if they are peeled, it is better in the refrigerator, in a tightly closed container.

The exquisite walnut oil

The delicate walnut oil, obtained by cold pressing, is as tasty as it is nutritious: it is rich in vitamin E and polyunsaturated fatty acids. It goes rancid very quickly, which is why it is sold in opaque containers in specialized stores and must be stored in the refrigerator.

How to use it: a few drops in a salad are enough to impregnate the leaves with an exquisite nutty aroma. It is ideal for salads or sauces, and it is preferable to use it raw, since at high temperatures its fats are completely destroyed. Combines very well with fresh spinach.