Why you should eat walnuts in the shell instead of those sold already shelled


Walnuts are one of the most nutritious fruits in existence and their consumption is highly recommended due to the health benefits they provide. They contain a high energy value of approximately 611 kilocalories per 100 grams of edible portion and a high percentage of fat in its composition (59%), as highlighted by the Spanish Nutrition Foundation (FEN).

Its consumption provides us with a good balance of essential fatty acids and its contribution of polyunsaturated and monounsaturated fats improves our lipid profile. They are also an excellent source of fiber, vital for the proper functioning of the digestive system, and protein.

What are the benefits of eating nuts

In shell or peeled? This is one of the most frequent doubts we may have at the supermarket when buying this nut. Which alternative is more recommendable at a nutritional level? As several nutritionists have recently highlighted, peeled nuts are not a bad option although “they do not have the same nutrients”.

“The shell protects nutrients like Omega-3. Buy shelled nuts if you want their benefits,” added the nutrition expert. In this sense, walnuts are rich in Omega-3 fatty acids and can reach 6.4 grams per 100 grams consumed. This means that they triple the amount present in other foods such as salmon.

Walnuts are also a source of iron, zinc, potassium, selenium, phosphorus, and magnesium, and vitamins B1, B3 (niacin), folate, and vitamin B6. Therefore, its consumption has important health benefits, since, according to Mayo Clinic specialists, it contributes to maintaining a heart-healthy diet. Some of the positive effects for the organism are:

  • Reduce or regulate levels of LDL cholesterol (bad cholesterol) and low-density lipoprotein triglycerides.
  • Improve artery health.
  • Contribute to the reduction of inflammation related to heart disease.
  • Reduce the risk of blood clots.
  • Protect cells from the action of free radicals due to their antioxidants.
  • The contribution of minerals such as potassium contributes to the proper functioning of muscles and the nervous system.

How many nuts can you eat per day and how fattening are they?

As we have already mentioned before, nuts are a concentrate of nutrients. In 30 grams of walnuts there are 180 calories, 18 grams of fat, 4 grams of protein, 4 grams of carbohydrates, 2 grams of fiber. They are an excellent source of omega 3 and omega 6, first-level antioxidants. They also provide minerals and vitamins.

Although they have fats, they are monounsaturated and polyunsaturated, considered “good fats”, that is to say that they do not harm the organism. In addition, they have a satiating effect, which helps control appetite.

The number of nuts suggested to maintain a balanced diet and not to gain weight is 30 to 35 grams per day, about 8 nuts. An important factor in establishing the number of nuts to eat to maintain the silhouette is the lifestyle of the person.

Physical activity involves caloric expenditure and requires energy, therefore, an athlete or a person whose work requires great physical performance will have no problem if your intake of nuts is higher. It is even likely to benefit their energy.

Ingested in adequate amounts, nuts are an ally of health. But if their consumption is exaggerated, there is a risk of exceeding the limits of the body’s caloric needs. If this happens, weight gain is likely to occur.

Does this mean that nuts are fattening? This is often asked by people who eat nuts or who are considering integrating them into their diet. The answer is that nuts are like most foods. If consumed in excess, yes, they are fattening.

What is the healthiest time of day to eat nuts?

A good option is snack time. Eating nuts at that time will give us the energy we need to continue with the day, and we will get rid of hunger, helping to get to lunch or dinner time without so much hunger.

They are also great if you use them as another ingredient in your best dishes. That is, as a condiment for salads, homemade creams, or breading.

Eating nuts at night

There is no problem in taking nuts at night, as long as only a daily ration of 25-30 grams is consumed. Otherwise, we expose ourselves to an undesired weight gain. If you have already eaten nuts throughout the day, we recommend you not to eat them at night due to their high caloric intake.

A handful of walnuts provides more than 19 vitamins, 2 grams of fiber, a large amount of omega-3 essential fatty acids, and minerals such as phosphorus and magnesium.

In addition to being a cardioprotective food, walnuts help you fall asleep. Not only are they the nuts that provide the most tryptophan, but the presence of alpha-linolenic acid in their composition increases the production of serotonin, which in turn stimulates the appearance of melatonin.

Nutshells and their applications

You already know the benefits of nuts for your health. But did you know that nutshells are also very useful?

Normally, we know the shell of a walnut with a rough, woody appearance and a color very similar to sand. However, greater benefits can be obtained from walnut shells when they have not yet fully matured and maintain a greenish color and a very fleshy appearance with the fruit still inside their two shells. In the nut shells, we can find excellent properties thanks to the following nutrients:

  • Phosphorus: it is a macromineral that is very present in the formation of bones, teeth and muscle tissue.
  • Potassium: is a mineral with excellent diuretic properties that prevents hypertension and reduces fluid retention.
  • Iron: is an essential mineral for the body with great immunological properties and is responsible for transporting oxygen to our red blood cells.
  • Zinc: it is a micromineral with necessary antioxidant properties that also participates in the growth and maintenance of a healthy skin, nails and hair.
  • Calcium: it is an essential mineral for its immune properties to maintain the health of our bones and other areas of the body such as skin and hair.
  • Manganese: is a trace element with antioxidant and metabolic properties that also strengthens bone health and regulates blood sugar levels.

Nutshell for your Garden

Nutshells can be a perfect fertilizer for plants in your garden. This is because they are very rich in phosphorus, potassium, sodium, iron, and zinc. The shells, either chopped or whole, release these nutrients as they decompose. And these will be absorbed by the roots of the plants, being very beneficial to the substrate and soil.

To use them in your own garden and plants, you can either sprinkle them on the soil with little or no handling or grind them thoroughly. In a first way, the material will decompose little by little and the roots will get the nutrients that are naturally available. In the opposite case, ground walnut shells are advisable when you need to see results as soon as possible. need to see results as soon as possible, as it reaches the roots faster.

It is an effective remedy against hair loss.

Walnut shells are high in phosphorus, a macromineral that helps to reinforce the health of our hair to keep it strong and healthy. In addition, the shells also contain excellent levels of iron, another essential mineral used in many hair products, as it has excellent repairing properties that are ideal for strengthening hair and preventing hair breakage and hair loss.

These nutrients make walnut shells a very effective remedy against hair loss.

To make your hair strong again and restore its lost shine and softness, you can make an infusion with walnut shells at home and use it while washing your hair on a regular basis.

It is an excellent natural hair dye for dark hair.

Another benefit of walnut shells for hair is that it can be used as a natural hair dye when the nuts are still green and fleshy thanks to their coloring properties. If you have dark hair and you have also grown some gray hair, you can use the following remedy with walnut shells to dye your hair at home:

  • Take some walnut shells and crush them. Then boil them in a saucepan of water for 30 minutes.
  • Once the time is up, let the mixture cool down until a kind of paste is created.
  • Take some absorbent cotton and apply the mixture all over your dry hair. When you have covered all your hair, leave the natural hair dye on for 1 hour.
  • Rinse your hair with lukewarm water and wash as usual.

Accelerates hair growth

Walnut shell also works as a natural stimulant for hair growth, since it has within its composition some nutrients that participate in this growth such as zinc that accelerates the process thanks to its cell regenerative properties. In addition, this nutrient is essential for our body to produce natural keratin, a hair protein that helps in the growth process.

Another nutrient in walnut shells that helps accelerate hair growth is manganese, as it has great strengthening properties that fight against hair aging. Finally, walnut shells also contain iron and calcium, two nutrients that are directly involved in the healthy growth of our hair.

Combats acne and excess oil on hair

The last benefit of walnut shells for hair is that they can also be used as a natural remedy for oily hair and also for cases of acne and hair flaking.

The zinc contained in walnut shells is also a great ally, thanks to its antioxidant properties, to regulate the excess oil in our hair and reduce acne, in case you have pimples on your head.

In addition, it can also be used as a treatment for dry hair, since the lack of this nutrient can increase its dryness and, consequently, increase both hair breakage and hair loss.

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