Walnuts are round, single-seeded stone fruits that grow from the walnut tree. They are a good source of healthful fats, protein, and fiber. They may enhance heart and bone health and help in weight management, among other benefits. Walnut trees are native to eastern North America but are now commonly grown in China, Iran, and within the United States in California and Arizona.
Beneath the husk of the walnut fruit is a wrinkly, globe-shaped nut. The walnut is split into two flat segments to be sold commercially. Walnuts are available both raw or roasted, and salted or unsalted. They are high in monounsaturated and polyunsaturated fats and omega-3 fatty acids. They are also a good source of protein.
Walnut in Shell Washed has a reputation for being a high-calorie and high-fat food. However, it is dense in nutrients and provide heart-healthy fats. The combination of healthy fats, protein, and fiber in walnuts helps to increase satisfaction and fullness. This makes them more healthful as a snack, compared with chips, crackers, and other simple carbohydrate foods.
Walnut in Shell Unwashed is a good source of the mineral copper. Severe copper deficiency is associated with lower bone mineral density and an increased risk of osteoporosis. Osteoporosis is a condition where bones become thinner and less dense, making them easier to fracture and break.
More research is needed on the effects of marginal copper deficiency and on the potential benefits of copper supplements to prevent and manage osteoporosis. Copper also plays an important role in the maintenance of collagen and elastin, major structural components of the body. Without sufficient copper, the body cannot replace damaged connective tissue or the collagen that makes up the building blocks for bone. This can lead to a range of issues including joint dysfunction.
Walnut Kernels contain a high amount of manganese. Manganese has been shown to prevent osteoporosis in combination with the minerals calcium and copper.
Sunflower seeds are popular health foods that people commonly consume in trail mix, breakfast cereals, or straight from the bag as a snack. They contain beneficial nutrients, including healthy fats, minerals, and antioxidant compounds. Sunflower seeds have a tough outer shell with a striped appearance. As the shell is difficult for humans to digest, they usually eat the hulled seeds. People can also grow sprouts from the sunflower seed kernels, which can increaseTrusted Source the seeds’ nutritional benefits.
