Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Walnuts for boosting immunity

    Walnuts, (genus Juglans) are native to North and South America, southern Europe, Asia, and the West Indies.

The fruit is not a true nut botanically ; instead  it is a drupe with the edible seed  enclosed in a shell within a thick husk & belong to the family Juglandaceae,

Walnut is a great immunity boosting food.

A study [1] shows that  walnut could significantly improve humoral and cell-mediated immune responses, macrophage phagocytosis and natural killer cell activity.

Another study [2 ] shows that walnut proteins  boost the immune system and perform their immunomodulatory functions . This study supports the use of walnut proteins as nutritional sources to boost the immune system.

Walnuts contain a lot of polyunsaturated fatty acids, which can improve heart and brain functions.

Walnuts contain alpha-linolenic and linoleic acids, which may have anti-inflammatory effects that keep blood vessels healthy and reduce bad blood cholesterol.[3] 

Walnuts play a key role in preventing neurodegenerative diseases due to their anti- inflammatory properties.

Walnuts may be effective in improving chronic inflammation and neurodegeneration of brain.

 Studies show that walnuts may reduce the phosphorylation of NF-κB, amyloid beta, and oxidative stress in mouse hippocampi, and  also attenuate the expression of proinflammatory cytokines, including IL-6, IL-1β, and TNF-α. These study findings suggest that a nutritional diet rich in walnuts may be effective in improving chronic inflammation and neurodegeneration [5].

The minerals in walnut [ calcium, manganese, magnesium, phosphorus etc.] strengthens bones and skeletal system.

Nutritional value:

According to the U.S. Department of Agriculture (USDA) National Nutrient Database, 1 cup of unbranded, organic walnuts (30 grams) contains:

Energy: 200 calories

Carbohydrate 3.89 grams (g)

Sugar: 1 g

Fiber: 2 g

Protein: 5 g

Fat: 20 g

Calcium: 20 milligrams (mg)

Iron: 0.72 mg

Sodium: 0 mg

And other  micronutrients such as:

manganese

copper

magnesium

phosphorus

vitamin B6

iron 

How to include walnut into your diet?

You may include walnut into your daily life by including them in salads,sauces, muffins, porridge,cookies etc.

·       Walnut porridge

·       Walnut cheese sauce

·       Apple walnut salad

·       Walnut fruit muffins

·       Walnut granola bars

·       Walnut brownie balls

·       Walnut veg salad

·       Walnut cookies

·       Walnut cakes

Reference

1.    https://www.sciencedirect.com/science/article/pii/S1756464620302929

2.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5994573/

3.    https://www.health.harvard.edu/blog/health-benefits-of-walnuts-2018081314526

4.    https://www.britannica.com/plant/walnut-tree-and-nut

5.    https://www.mdpi.com/2072-6643/14/20/4360

6.    https://www.medicalnewstoday.com/articles/309834#health_benefits