Black Walnut: Flavor and Nutrition
Black walnuts, scientifically known as Juglans nigra, are native to North America.
They have been prized for their distinctive flavor and impressive health benefits.
If the only walnut you have heard of is the more common English walnut, pay attention.
The black walnut is unique because of its unique richer, earthier taste and nutrient-dense profile. Long used in traditional herbal medicine they are revered for their powerful effects on health with good reason.
They are rich in protein, fiber, healthy fats, and various vitamins and minerals, including magnesium, phosphorus, and potassium, manganese, copper, zinc, iron and selenium. It has vitamin B6, also known as folate.
Black walnuts are high in antioxidants, particularly polyphenols, which help protect cells from oxidative stress and reduce inflammation in the body.
They are also notable for their significant levels of alpha-linolenic acid (ALA), an omega-3 fatty acid linked to heart health.
One of the distinguishing compounds in black walnuts is juglone, a phytochemical with antibacterial, antifungal, and antiviral properties.
Juglone has made black walnuts a traditional remedy for treating infections, as it helps inhibit the growth of harmful microorganisms, supporting overall immune function.
The omega-3 fatty acids they contain help reduce cholesterol levels, lower blood pressure, and enhance cardiovascular health.
The high fiber content in black walnuts help digest your food by fostering a healthy gut microbiome.
There are several ways to incorporate black walnuts into your diet.
The best is to eat them raw. Approximtely 30 grams has close to two-hundred calories, so be mindful when eating them.
You can also use it in your salad and smoothies to add crunchy flavour. Like other nuts, you can get black walnut oil, and use it as a garnishing.
While nuts taste wonderful when roasted, I would be cautious about roasting them. In general, roasting a nut changes the nature of the oil within.
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