Walnuts: eight thousand years old and counting and not such a tough nut to crack

Walnuts offer wholesome, nutritional goodness.
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Carbon-dating of petrified walnut shells indicates that walnuts date back 80 centuries to the Neolithic period. They are the oldest tree food and their origins lie in Persia. Of the several varieties available, Asian nuts are considered the best by connoisseurs, however, the English, California and British Columbian walnuts are also considered excellent. Whatever type you prefer, walnuts are not only a delectable snack, but they offer a host of health benefits. [1]

Mythology
The walnut comes from an ornamental tree and is highly prized for its beauty. This tree provided the image for a famous Greek architectural form, the catyatides. The Greek god Dionysus fell in love with the Greek mythologian goddess, Carya (Latin for walnut), and transformed her into a walnut tree when she died. Upon receiving word of Carya’s death, her father ordered that a temple be built in her memory. Wooden walnut columns were transformed into her human image (catyatides-nymphs of the walnut tree) that stand above the city (today they are marble) on the Acropolis of Athens, Greece. [2][3]

A commemoration of the Greek mythologian goddess, Carya.
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Walnut Rx
Walnuts were used as a medicine in medieval times. The leaves were used in potions to treat muscle aches and pains and disturbances of the digestive system. In the 16th and 17th centuries, treatments using herbs were the standard form of medical practice under the “Doctrine of Signatures,” which is the idea that God has marked everything He created with a sign (signature). The philosophy is that the common names of some plants were prescribed because of their resemblance to a body part; this is where the plant could do the most good. The walnut has a visual likeness to the human brain and so was used to treat head ailments, boost intellect, and calm emotions. [4][5]

The walnut bears a striking resemblance to the brain.
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Nutritional value
Walnuts contain over 80 nutrients. Noteworthy among them are omega-3 fatty acids, l-arginine, fiber, B vitamins, minerals, and antioxidants such as Vitamin E and ellagic acid. The omega-3 fatty acid found in walnuts is alpha-linolenic acid (ALA). This is a short chain type of fat that the body does not manufacture but when consumed it produces a long chain fatty acid, eicosapentaenoic acid (EPA), in the body. These fatty acids have many potential health benefits that include lowering cholesterol, promoting bone health and cardiovascular protection, and enhancing cognitive function. They also have anti-inflammatory benefits helpful in asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis. Walnuts contain high levels of l-arginine, an essential amino acid that is converted into nitric oxide, a chemical that helps keep the inner walls of blood vessels smooth and allows blood vessels to relax. Since individuals with hypertension have a harder time maintaining normal nitric oxide levels, which may also relate to other significant health issues such as diabetes and heart problems, walnuts can serve as a great addition to their diets. Fiber can lower the risk of heart disease and diabetes, and B vitamins are important for regulating the rate of metabolism, the maintenance of skin and muscle tone, enhancement of the immune and nervous system, and promotion of cell growth and red blood cell production. Minerals such as potassium, magnesium and phosphorus are important for healthy bones, teeth, muscle and heart function. Antioxidants such as Vitamin E and ellagic acid fight free radicals, support the immune system, and have anti-cancer properties. [6][7]

Health Benefits and Disease Prevention
Heart
In 2004, the Food and Drug Administration (FDA) issued the following statement: “Supportive research shows that eating 1.5 ounces per day of walnuts, as part of a low saturated fat and low cholesterol diet may reduce the risk of coronary heart disease.” Many studies have provided evidence to support that statement. One study reported that there was a 37% reduced risk of coronary heart disease (CHD) in participants who consumed nuts four times a week compared to those who did not eat them or those who seldom ate them. And, any additional servings of nuts per week resulted in an average of 8.3% reduced risk of CHD. Another study focused on a group of healthy subjects and a group with high cholesterol levels. Each group was assigned to eat either a high-fat meal (80g fat, 35% saturated fat) that included 40 grams of walnuts or one that included 25 grams of olive oil (1 oz equals 30 grams). After one week, the subjects who were eating walnuts were crossed over to olive oil and vice versa. The researchers then assessed the activity of the participants’ blood vessels after the meal. They looked at cholesterol and triglyceride levels, markers of free radical (oxidative) stress and blood levels of asymmetric dimethylarginine (ADMA), which is a naturally occurring chemical that when in high concentrations may be a risk factor for CHD. Researchers reported a 24% increase in the blood flow in the brachial artery of the arm in subjects with high cholesterol after they ate the meal containing walnuts. Those subjects who had meals containing olive oil, however, showed a 36% decrease in blood flow. They also noted that levels of cholesterol and triglycerides decreased in similar amounts after both meals and that blood levels of ADMA were not affected by either walnuts or olive oil. Researchers also found that a molecule called e-selectin fell after the walnut meal. E-selectin plays a role in cell adhesion, which is the process by which cholesterol adheres to blood vessel walls to form plaques. Walnuts (unlike olive oil and other nuts) have a high concentration of polyunsaturated fatty acids, specifically the omega-3 fats, ALA and EPA. The study showed that consumption of the walnut meal improved artery function, especially after a high fat meal, which is exhibited by the positive effect on the blood vessels with an increase in blood flow. The data demonstrate that the protective fat from walnuts actually undoes some of the detrimental effects of a high-saturated-fat diet, whereas a neutral fat, like olive oil, does not have the same measure of protective ability. The significant and beneficial effects of walnuts in reducing cardiovascular risk are apparent through the results of these studies. [6][8][9]

The walnut packs a potent supply of nutritional goodness that provides a remarkable range of health benefits.
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Brain
It is not only the wrinkled brain-like appearance of walnuts that makes us think of them as a brain food, but it is also because they have a high concentration of omega-3 fats. The human brain is more than 60% structural fat and in order for brain cells to function appropriately, the structural fat should primarily be omega-3 (found in walnuts, flaxseed and coldwater fish). This is important because the membranes of our cells, such as neuronal brain cells, are primarily composed of fats. The outer membrane is the gatekeeper of the cell as it regulates the passage of materials into or out of the cell. Omega-3 fats, which are especially fluid and flexible, make this regulatory process a lot easier and so they maximize the cell's ability to usher in nutrients while eliminating wastes. Epidemiological studies suggest that there is a link between depression and decreased dietary intake of omega-3 fatty acids. Studies have focused on children and the relationship between low dietary intake of omega-3 fats and Attention Deficit Hyperactivity Disorder (ADHD). One study found that children with low total omega-3 fatty acid concentrations were significantly more hyperactive and exhibited learning disorders, and sleep, health and behavioral problems. [6]

Bone
Omega-3 and omega-6 fatty acids are essential to human health as they play a significant role in normal growth and development. They maintain normal brain function and reproductive capability, stimulate skin and hair growth, regulate metabolism, and promote bone health. But they cannot be made in the body and so must be obtained from food. In the human body, it is the ratio of these two fatty acids that are important for carrying out normal functions. A healthy diet consists of about 2-4 times more omega-6 fatty acids than omega-3 fatty acids but a typical American diet contains 14-25 times more omega-6 fatty acids than omega-3 fatty acids. Researchers believe this imbalance is a significant factor in the rising rate of inflammatory disorders. When we consume foods rich in omega-3 fatty acids, such as walnuts, it results in a lower ratio of omega-6 to omega-3 fats in the diet. The consequential effect of this ratio is that it promotes bone health by helping to prevent excessive bone turnover (decreased resorption or breakdown from osteoclast activity and increased buildup from osteoblast activity). Studies have shown that diets rich in omega-3 from fish (DHA and EPA) that result in a lowered ratio of omega-6 to omega-3 fats reduce bone loss. It is most likely because omega-6 fats are converted into pro-inflammatory prostaglandins (a type of hormone, which is a derivative of fatty acids), while omega-3 fats are metabolized into anti-inflammatory prostaglandins. Researchers have found from the results of a diet study that by eating just four walnuts a day, blood levels of health-protective omega-3 essential fatty acids, ALA and EPA, are significantly increased. [10][11]

Variations in walnuts—they provide us with protection against various diseases such as bone loss and cancer.
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Gall stones
The Nurses’ Health study collected data from over 80,000 women and reported that subjects who eat at least one ounce of nuts, peanuts or peanut butter each week have a 25% lower risk of developing gallstones. One ounce is only 28.6 nuts or about 2 tablespoons of peanut butter, so preventing gallbladder disease may be as easy as having a handful of walnuts as a snack or tossing some on a salad. [12]

Cancer
Researchers believe that antioxidants (such as ellagic acid) in walnuts help the body resist oxidative stress, or the damage produced by free radicals. This activity delays or reduces the severity of cardiovascular disease and neurodegenerative diseases, such as Parkinson's or Alzheimer's disease. Consumption of walnuts also reduces the risk of cancer. The ellagic acid in walnuts blocks the metabolic pathways that can lead to cancer. It does this by protecting healthy cells from free radical damage, detoxifying potential cancer-causing substances, and helping to prevent cancer cells from replicating. In a study of over 1,200 elderly people, subjects who ate the most strawberries (another food that contains ellagic acid) were three times less likely to develop cancer than those who ate few or no strawberries. So, this potent antioxidant has significant cancer prevention properties. [12]

Sleep
One study demonstrated that eating walnuts triples blood levels of the hormone melatonin, which is produced by the pineal gland in the brain. Melatonin induces sleep and is also a powerful antioxidant. Studies have shown that melatonin improves sleep in night shift workers and in people suffering from jet lag. Maintaining healthy levels of this hormone is important for folks over 40 years old since the amount of it produced by the human body decreases as we age. The decrease in antioxidant protection can be associated with development of free radical-related diseases later in life. The bioavailability of melatonin in walnuts makes it easy to obtain through dietary intake so, if you want a better night's sleep, have a few walnuts for dinner or for dessert. [12]

Walnuts induce the release of melatonin, which helps us sleep.
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Weight loss
Nuts are known to provide a variety of health benefits but many people avoid them due to the fear of gaining weight. One study reported, however, that people who eat nuts at least twice a week are much less likely to gain weight than those who almost never eat them. A study involving 8,865 men and women found that subjects who ate nuts at least two times per week were 31% less likely to gain weight than were participants who never or almost never ate nuts. The researchers concluded, "Frequent nut consumption was associated with a reduced risk of weight gain (11 pounds or more). These results support the recommendation of nut consumption as an important component of a cardioprotective diet and also allay fears of possible weight gain." So, abolish those fears and concerns about gaining weight from eating nuts since they prevent you from enjoying the delectable taste and many health benefits that nuts have to offer. [12]

Food Uses
Reports indicate that total cholesterol, LDL (bad cholesterol) and the ratio of LDL to HDL (good cholesterol) are lowered in the body as a result of consuming walnuts and walnut oil. One study showed that triglyceride levels were reduced from 19% to 33% after consuming walnut oil. The cardio-protective benefits of walnut oil are primarily due to the high concentration of omega-3 fatty acids, ALA and EPA. A study showed that only one tablespoon of walnut oil provides 1.4 grams of ALA. Men require 1.6 grams and women 1.1 grams of ALA per day. Walnuts primarily consist of omega-3 fatty acids whereas monounsaturated fats are found in higher levels in most other types of nuts. You can use walnut oil in your cooking to add a rich, nutty flavor to salads, fish, pasta, meat dishes, and desserts. Or you can crack open a few walnuts and toast the meat of the nut to enhance the flavor. In either case, you are enriching your meals with flavor and gaining health benefits at the same time. [1][8]

A pear, gorgonzola, and walnut salad and walnut cinnamon coffeecake are delicious ways to enjoy the health benefits of walnuts.
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Beauty Regimen
The Egyptians had beauty remedies that included henna and walnut rinses to keep dark hair shiny. The Romans used various types of natural hair dyes, which included walnut oil. They would steep walnut shells in olive oil and use it to keep hair dark brown when it began to turn grey. Skin care remedies became more refined after the set up of the first British toiletry company, Yardley, during the reign of Charles I. High foreheads and absence of eyebrows were considered fashionable. Children's eyebrows were covered in walnut oil to minimize hair growth. Eyebrows were shaved and replaced with fake ones made with mouse skin. Today we use walnuts as part of a skincare regimen in facial cleansing products. Walnut scrubs are used to exfoliate dead skin cells and remove impurities that routine cleansing cannot tackle. The ground walnut shells gently scrub away dirt, blackheads, and dead cells to help renew cellular turnover for a fresh, glowing complexion. [13]

Walnut scrubs are an effective part of a skincare beauty regimen.
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Walnuts are fairly versatile in that they have many uses that extend beyond just offering a tasty snack. The walnut tree has been revered for its beauty, strength and durability and used for commemorative purposes. It is also used to make furniture, which provides practical beauty in our homes. Walnuts have been used for medicinal purposes, as part of beauty regimens, as a food snack, and as an important part of a nutritional plan to maintain health. The walnut benefits its consumer in so many ways and has done so for thousands of years. It’s easy to say then that, indeed, it’s really not such a tough nut to crack!