Walnuts Calories – African Walnut Benefits, Asala | Ukpa

Walnuts calories are actually low-carb and a good source of fiber, fat, and protein essential for optimal body function. Certainly, walnuts calories are the best option if you’re on a calories count diet.

walnuts calories

Walnut is quite tasty and as kids, we love eating these nuts but the shell is usually hard to crack. Meanwhile, it’s one of the nuts you want to eat without drinking water because of the bitter taste it produces the moment you drink water.

African Walnuts Calories and Nutritional Facts

Walnuts calories and nutritional facts is very important in other to ascertain the exact quantity required, so excessive intake will be minimized just as the saying goes moderation is the key. 

Walnuts calories is about 183 calories, a good source of antioxidant, rich in omega-3 fatty acid, (ALA) Alpha-linolenic acid is a plant-based needed omega-3 that helps prevent heart disease.

In the same vein the polyunsaturated fat in walnuts are good substitute for saturated fat in other words, it perfect for lowering the cholesterol level thereby reducing the risk of heart disease.

The vitamin E, omega-3, folate, and melatonin found in walnuts assist the brain cells to work well.

Folate also known as folic acid is very important vitamin especially among the pregnant women, deficiency of folic acid during pregnancy may result to birth defects.

Vitamin B-6 deficiency on the other hand causes anemia, similarly, this vitamin support your nerves as well as strengthen the immune system.

Health Benefits of African Walnut – Walnuts Calories

There are several health benefits to be derived when you consume up to 7 shelled walnuts they are as follows;

Prevent cancer

Walnut is a good source of antioxidants, vitamins, and minerals that can prevent the cancer cell from developing such as prostate, colorectal and breast cancers.

Melatonin is vital for cancer prevention even strengthens immune function.

The bioactive modules that have anticancer chemicals like tocopheryl acetate also known as gamma-tocopherol seem to have the power to remove free radicals from the body.

Similarly, the higher gamma-tocopherol level in the blood stands a better chance of depleting cancer cells and reduces the risk of cancer.

Phytosterols content in walnuts also helps reduce cancer for that reason the rich phytochemical properties seen in walnuts is good for health.

Walnuts Calories Boost Heart Health

Boost heart health by dieting more on plant-based protein on the same note change to a healthy lifestyle then include exercise in your daily plan.

Plant sterols in this walnut helps lower cholesterol level in the blood that may lead to heart-related disease.

Subsequently, Alpha-linolenic acid (ALA) promotes cardiovascular health region by eliminating bad LDL cholesterol; as it allows free follow of blood in the arteries.  

African Walnut Fruit Helps Promote Brain Health

Walnuts calories promote brain health because it contains melatonin that enable cells in the brain to work perfectly; furthermore, melatonin plays a key role in reducing brain aging.

It also increases memory; comprehend adequately even in nonverbal thinking among growing children.

Neuroprotective compounds like vitamin E, and omega-3 fatty acid supports a healthy brain.

African Walnut Boost Sperm Production and Improve Male fertility

This unique nut is also known to improve sperm count, sperm quality, sperm health, and sperm development.

For example, eating a serving of this nut daily for more than eight weeks has been demonstrated to increase male fertility.


Walnuts Help Resolve menstrual irregularities and ovulation issues

Omega 3 fatty acids, which are abundant in African walnuts, can help to control menstruation cramps and balance hormone levels. Its high iron content (14 percent DV per serving) is essential for energy supplies and to rebuild blood while the woman menstruating.


African Walnut Promotes Sleep

Are you having a sleep disorder? Taking this unique nut before going to bed might be the miraculous remedy you need if you have trouble sleeping, especially at night, as it raises your melatonin levels, which operate on your brain and tell your body to put you to sleep.


African Walnut has Anti-Aging Properties

African walnuts contain a lot of antioxidants, including vitamin E, manganese, melatonin, polyphenols, selenium, and ellagic acid, which can be utilized to delay the start of early aging and shield cells from harm.


African Walnuts can aid in Weight Loss

The African walnut is a top option snack for you if you’re trying to lose weight, belly fat, and body cholesterol.

But be aware that you must adhere to serving size considering they contain a lot of calories.


African Walnut as antidotes for poisons

The African walnut’s nuts, bark, and leaves are all-powerful antidotes for poisons, scorpion stings, or insect bites. Additionally, it works well to cure some forms of toxic metal poisoning.


African Walnut Fruit is Rich in Antioxidant

Antioxidant is very essential for optimal health, they guard against free radicals in the body.

The tellimagrandin in these nuts repairs antioxidant enzymes motion in glucose, while the Morin flavonol is a slow inhibitor of fatty acid.

The efficacies of polyphenols which are found richly in natural plant food supply are powerful antioxidants, it guards against liver damage.

Walnuts and Diabetes Health Benefits

It contains omega-3 fatty acid which reduces triglycerides as it increases HDL; thereby normalizes blood sugar in type 2 diabetes, dieting on this nut is essential for stable blood sugar.

Moreover, those at risk of developing type 2 diabetes this nut help in reducing the risk balance your meal include walnut in your diet.

How to Cook African walnut

  1. First of all, wash your walnut in running water
  2. In addition, get your saucepan or pot, pour in the walnut with enough water to cover the nuts, and allow cooking.
  3. Cook for 45- 50 minutes on high heat remove from heat
  4. Pour away the water allow cooling

Serve and enjoy your sweet African walnuts.  

Read Also:  Health Benefits of African Star Apple (Udara/Abgalumo)

Another name for African Walnuts is Ukpa Fruit in Igbo and Asala in Yoruba

Walnut Picture

African Walnut

African Walnut Fruit

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