This article discusses some of the health benefits of African walnuts.
Walnuts are usually very nutritious and save our body from deficiencies. There’re 20 species found all around the world. One of them could be the African walnut scientifically referred to as Tetracarpidium conophorum. It’s cultivated and eaten in several parts of Africa, for example, Cameroon, Togo, Nigeria, Republic of the Congo, Sierra-Leone, and the Democratic Republic of Congo. In Nigeria, this healthy but is known as Nigerian walnut.
Nigerian walnuts are those brownish or black weak shells with just one seed, round like a stone that will be being sold in transparent nylons by the roadside.
In Nigeria, the African walnut is called Awusa, Asala, or Ukpa in the Yoruba language. It is referred to as Oke okpokirinya among the Igbos. It’s called Gawudi bairi in Hausa and called Okhue or Okwe by the Bini tribe of Edo State. Walnuts are now being taken as a snack and are mainly cultivated by small scales in the Southwestern region. It could be considered a poor man’s food, but Nigerian walnuts’ health benefits will amaze you.
Table of Contents
- The nutritional content of African walnuts
- 5 Surprising Health Benefits Of African Walnuts
The nutritional content of African walnuts
They have vitamin B1, B2, B6, C, E, and minerals such as manganese, sodium, iron, and folate. The vitamin aids convert food to energy and serve as antioxidants, as the mineral content helps in the appropriate functioning of the heart, digestive system, and muscles.
Below here are the health benefits of African walnuts;
- How many walnuts should you eat in a day?
- What happens if I eat walnuts everyday?
- What are the side effects of walnuts?
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5 Surprising Health Benefits Of African Walnuts
1. Healthy Teeth
Walnuts are full of plant protein, folacin, thiamine, soluble fiber, vitamin B6, zinc, magnesium, niacin, vitamin E, and potassium, which are healthy teeth. The phosphorus and magnesium contained in walnuts are significant for good dental health. Therefore, eat walnuts for healthy teeth.
2. Prevents liver damage
Certain antioxidants in walnuts aid the liver function correctly, therefore stopping food chemicals from harming the liver. Walnuts do have more antioxidants compared to numerous other healthy Nigerian nuts.
3. Good for pregnancy
The omega-3 fatty acid found in walnuts is excellent for pregnant women because it stops the baby from allergies and improves its cognitive features like hearing and vision. It can be used to enhance fertility. It’s full of folate, which can be imperative for women during pregnancy.
4. Weight management
Walnuts are proven to contain quality fiber and protein, which keeps you satisfied, reducing the intake of more food. Much research has supported this; actually, one study boldly stated that walnuts could decrease appetite and hunger.
5. Reduce the risk of type 2 diabetes
As walnuts help manage weight gain, which will be among the primary reasons for diabetes, eating them regularly may help regulate your blood sugar levels and lower the disease’s risk.
How many walnuts should you eat in a day?
When added in the proper amount and consumed regularly, walnuts can lead to genetic changes and stop the chance of colorectal cancer, as present in a Harvard study. With so many benefits, you only have to consume 1-2 walnuts daily.
What happens if I eat walnuts everyday?
Walnuts are exceedingly nutritious nut. They’ve higher antioxidant activity and significantly healthier omega-3 fats than some other common nut. This rich nutrient profile plays a role in the numerous health benefits linked with walnuts, like improved heart disease and reduced inflammation.
What are the side effects of walnuts?
- During pregnancy
- Lip cancer
- Swelling and rashes
- May increase body weight