Walnuts—Juglans regia L
Walnuts are a popular health food derived from the edible seed of a tree belonging to the genus Juglans. This nut is grown throughout the world, including in North and South America, Iran, and Europe. They are very rich in nutrients that are antioxidants and preventative in chronic diseases. In this section, we will explore the health benefits of walnut consumption.
Composition:
Walnuts are a major source of n-3 fatty acids, and they are very rich in alpha-linolenic acid when compared to almonds and other tree nuts.
They have a very favorable n-6/n-3 ratio when compared to other nuts. In a typical western diet, the consumption of n-6 polyunsaturated fatty acids is higher than that of n-3 fatty acids, which can cause an unfavorable ratio with respect to health.
Walnuts also contain manganese, magnesium, potassium, iron, calcium, selenium, vitamin E, and folate.
The nut is rich in polyphenols, the main one is pedunculagin an ellagitannin. This are later broken down to ellagic acid, which are in turn converted by the gut microflora to urolithins B, C, and D.
Compared to other nuts, which have a higher content of monounsaturated fats, walnuts have a higher content of polyunsaturated fats.
Oxidant and inflammatory pathology and effect of walnut consumption:
The ellagitannins have antioxidant and anti-inflammatory effects that help prevent chronic disease processes like cancer, heart disease, and neurodegenerative diseases.
Oxidant stress plays an important role in cognitive impairment and Alzheimer's disease. This is secondary to the damage caused by increased levels of free radicals.
The brain consumes more than 20% of the body's total oxygen intake and has limited antioxidant activity. This can lead to neuronal dysfunction and cell death.
Ongoing neuro-inflammation mediated by activated microglia and astrocytes (both are neuronal cells) can release cytokines like interleukin 6 and tumor necrosis factor alpha; this has been seen in aging brains and also in Alzheimer's disease.
Consumption of foods like walnuts may help decrease the inflammatory cascade of events. In Alzheimer's, the major implicated protein is the accumulation of fibrillar amyloid beta protein.
This is worsened by oxidative damage and neuro-inflammation.
It is noteworthy that in two PREDIMED trials conducted in Spain, healthy subjects on a Mediterranean diet were supplemented with 30 g of mixed nuts that included 15 g of walnuts and 7.5 g each of hazelnuts and almonds. The group supplemented with nuts had better cognitive function when compared with the low-fat diet. Similar trials with older individuals also showed better cognitive performance in adults who consumed walnuts.
Protective effects of walnuts:
Decrease free radicals and lipid peroxidation and increase the antioxidant effect.
They may also play a protective role against amyloid beta-protein-mediated cell death and DNA damage. They may also help decrease the fibrillation of amyloid beta protein by increasing its solubility and decreasing the amyloid beta protein oligomers in the brain.
Walnuts may also help prevent the progression of Parkinson's disease, stroke, epilepsy, and depression.
In the above section, we elaborated on walnuts. Diet and lifestyle have a major effect on your overall health. As always, I pray that you keep your health in center focus and live long and strong.
