Ceviz kültürümüz; İstanbul Saray tatlılarının cevizi Urumelinden gelirmiş. İranın kuzeyinden Urum'den Urumiye'den Urumeli'ne taşınan Alzihimer'a biricik tedbir kültürü.

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Eyüp Sabri KARTAL

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Apr 21, 2008, 3:39:04 PM4/21/08
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Eski Dünyadan  Avrupa'ya taşıdığımız bir kültürdür. 

İstanbul'da saray tatlılarının cevizi Urumelinden gelirdi.

İranın kuzeyinden Horasan'dan

Urumçi'den Urumiye'den ta Urumeli'ne

taşıdığımız bir kültür.

Alzehimer hastalığı bizde vaki iken bunun tedavisinide bulmuşuz.
 
Doğal ilham kaynaklı içimize doğan tedbirimiz:Sakatat kültürü(Rumeli işkembeleri vs unutmayınız , kasapların çoğu Urumelili'li) ve cevizli tatlılardan oluşan tatlılarımız

Sanırım Sakatat'ta Demanssa karşı B12 vitamini vardı.

Ceviz de de demansı engeleyyen bir  madde var

İnceleyiniz lütfen....

Önce o Tatlı kültürü haberi

A unique cuisine in a multicultural city

Monday, April 21, 2008
Istanbul served as the capital and the melting pot of various cultures during Ottoman times, making this city's cuisine very rich. However, during the 19th century, with developing trade, it also came under the influence of more western cuisines, finds one researcher

  The mixture of cultures manifests itself in the richness of Istanbul's cuisine, a researcher of the culinary arts has found.

     Drawing products from many areas of the empire, the Ottoman capital Istanbul combined all regional cuisines. Yet �western,� and especially French cuisine, also seeped into this already rich cuisine in the 19th century.

  �The Istanbul culinary culture represents a central cuisine,� said Özge Samancı, Yeditepe University Gastronomy and Culinary Arts Department faculty member. Samancı is currently working at finishing her doctorate thesis on �Istanbul Culinary Arts in the 19th Century.� She is also the co-author, along with Sharon Croxford, of the book �Flavors of Istanbul.�

  Samancı said due to the situation of the Ottoman imperial palace in Istanbul, food from various geographical areas accumulated in the city's markets. �For example, rice came from Egypt, honey from Athens, and walnuts from Rumeli,  she said.

  But the import of foodstuffs to the city took a different turn at the beginning of the 19th century, when trade developed especially around the Pera and Galata areas where mostly foreigners lived at the time. �This period witnessed the introduction of imported processed foods, such as chocolate, vanilla, alcohol and canned foods,� said Samancı, and added, �sugary foods, which ordinary citizens could only consume on special days, began to be used more often in elite Istanbul homes.� She added that desserts started taking up 30 percent of cookbooks at the time.

  Another aspect of Istanbul that made its cuisine so rich was the co-existence of various religious communities in the city. �There were exchanges between these communities. There was a common cuisine [in the city] but there were some differences at times due to religious rituals or beliefs,� said Samancı.

  

Introduction of fish

  �New foodstuffs, such as potatoes, green and red tomatoes, beans, peppers and corn, were introduced to the Istanbul diet from America in the 19th century,� Samancı said. She added, �even though these have a significant place in today's Turkish cuisine, they were novelties at the time.�

  Wheat proved to be the most frequently and most widely-used grain. �It shows that bread was an important element in the diet. And there were many sorts,� Samancı said. Another important grain was rice. It was served as one of the dishes in the palace, usually at the end of meals. �Pilav (traditional rice dish) and börek (flaky pastry containing thin layers of cheese or minced meat) made up 12 percent of all recipes,� said Samancı.

  She added that butter was the most used fat. �Olive oil was used to a limited extent, but its use increased throughout the 19th century,� Samancı said. Dairy products, in the form of yogurt, cheese and cream, were consumed in great quantities, Samancı found in her research. Sheep and lamb were the most preferred meats at the time. Fish and meat were prepared in four different ways: As kebab cooked over fire or cinders, stewed, broiled or fried.

  According to Samancı, one of the most significant culinary events in the 19th century was the introduction of fish and seafood into the palace. �Starting with Sultan Mahmut II, caviar and roe were offered as foods while breaking the fast. A special cooking station was allocated especially for fish dishes,� said Samancı.

  Even though sugar and sweets were used more at this time, the use of spices decreased. �The spices used became less colorful: Saffron and coriander were used less, but cinnamon was widely used, especially with meat and fish dishes,� she said.

  Fruit were another widely used ingredient in 19th century Istanbul kitchens. �Dried fruit were used both in salty dishes and also to make compote,� Samancı added.

  Yet another novelty in the Istanbul nutrition scene was the publication of the first recipe books. The first such book, according to Samancı's research, was �The Shelter for Cooks� (�Meceü't-Tabbahin�) by Mehmed Kamil. The book was first published in 1844, and nine editions came out until 1889. �The original language was old Turkish. The fact that it was translated into many languages used in all parts of the empire, such as Arabic, shows how significant it was,� said Samancı. The book was translated into English by Turabi Efendi and printed in London under the name �A Manuel of Turkish Cookery.�

  The second cookbook is the �New Dishes Book,� which had four print runs. The author of the book is unknown. Samancı said, �some of the �alafranga' (or �western') dishes it includes, such as �karnıyarık� (eggplant with minced meat), which are known as classical Turkish dishes today, were first introduced in this book.�

  The third book on the subject is �House Wife,� by Ayşe Fahri. The book contains more than 800 recipes and other practical information such as how to set an elegant table for parties.

  The last cookbook is �The Chef� by Mahmut Nedim bin Tosun. �The author was a soldier. So the book contains local dishes from various regions of Anatolia,� said Samancı.

  Various �new� dishes were introduced to the Istanbul culinary scene during the 19th century. Samancı believes this was tied to the �westernization� trend throughout the cultural scene in the empire as a whole. �The new dishes were termed �alafranga' dishes. They are mostly desserts and originate from French dishes,� said Samancı. These �new� dishes included pates, tarts, roast beef, fruit glace, sauces, various ice creams, cakes and soups. �The introduction of originally French dishes continued throughout the 20th century. This interaction still continues today,� said Samancı.

  Westernization also manifested itself in the locations where one could eat and drink, Samancı found out. �Westernization can be seen in the structure of buildings, in the opening of new consumption centers such as cafés,� she said. She added that the first European-styled cafés and restaurants were opened in the Galata and Pera districts by foreigners and the non-Muslim population. The number of restaurants grew from 15 in 1868 to 40 by the end of the century.

  

 Konyalı restaurant 

  �In 1893, Muslims also started opening restaurants. The Konyalı restaurant in the Sirkeci district was the first, followed by Abdullah Efendi in Beyoğlu in 1910,� said Samancı.

  Samancı believes there are two ways in which �western� cuisine and ways of eating were introduced. The first was through banquets given for foreign statesmen in the palace. She said menus were written both in Turkish and French, and included both Turkish and alafranga dishes.

  The second was in the way food was eaten. �Even the table settings became alafranga. This table setting became accepted as the norm after the 1860s,� she said. Samancı added that even though western dishes were adopted more slowly, the table setting was accepted very quickly. The traditional tables, where food was placed on a surface on the floor and eaten with spoons, were replaced with western tables, around which one would sit on a chair, and tableware was introduced, said Samancı. �The concept of the dining room was introduced at that time. It did not exist before,� she said.  


Walnut

From Wikipedia, the free encyclopedia

Jump to: navigation, search
For other uses, see Walnut (disambiguation).
"Walnut Tree" redirects here. For other uses, see Walnut Tree (disambiguation).
Walnuts
Persian Walnut, Juglans regia
Persian Walnut, Juglans regia
Scientific classification
Kingdom: Plantae
Division: Magnoliophyta
Class: Magnoliopsida
Order: Fagales
Family: Juglandaceae
Genus: Juglans
L.
Species

See text
Walnut, English
Nutritional value per 100 g (3.5 oz)
Energy 660 kcal   2740 kJ
Carbohydrates     13.71 g
- Sugars  2.61 g
- Dietary fiber  6.7 g  
Fat 65.21 g
Protein 15.23g
Thiamin (Vit. B1)  0.341 mg   26%
Riboflavin (Vit. B2)  0.150 mg   10%
Niacin (Vit. B3)  1.125 mg   8%
Pantothenic acid (B5)  0.570 mg  11%
Vitamin B6  0.537 mg 41%
Folate (Vit. B9)  98 μg  25%
Vitamin C  1.3 mg 2%
Calcium  98 mg 10%
Iron  2.91 mg 23%
Magnesium  158 mg 43% 
Phosphorus  346 mg 49%
Potassium  441 mg   9%
Zinc  3.09 mg 31%
Manganese 3.414 mg
Selenium 4.9 mg
Percentages are relative to US
recommendations for adults.
Source: USDA Nutrient database

Walnuts (genus Juglans) are plants in the family Juglandaceae. They are deciduous trees, 10 - 40 meters tall (about 30-130 ft.), with pinnate leaves 200 - 900 millimetres long (about 7-35 inches), with 5 - 25 leaflets; the shoots have chambered pith, a character shared with the wingnuts (Pterocarya) but not the hickories (Carya) in the same family.

The 21 species in the genus range across the north temperate Old World from southeast Europe east to Japan, and more widely in the New World from southeast Canada west to California and south to Argentina. The Latin name Juglans derives from Jovis glans, "Jupiter's acorn": figuratively, a nut fit for a god.

The word walnut derives from Old English wealhhnutu, literally "foreign nut", wealh meaning "foreign" (wealh is akin to the terms Welsh and Vlach; see *Walha and History of the term Vlach).[1] The walnut was so called because it was introduced from Gaul and Italy. The previous Latin name for the walnut was nux Gallica, "Gallic nut".[1]

Contents

[hide]

[edit] Species and classification

  • Sect. Juglans. Leaves large (20-45 cm) with 5-9 broad leaflets, hairless, margins entire. Wood hard. Southeast Europe to central Asia.
    • Juglans regia L. (J. duclouxiana Dode, J. fallax Dode, J. orientis Dode) - Persian Walnut, Carpathian, or Common Walnut
    • Juglans sigillata Dode - Iron Walnut (doubtfully distinct from J. regia)
  • Sect. Rhysocaryon. Leaves large (20-50 cm) with 11-23 slender leaflets, finely pubescent, margins serrated. Wood hard. North America, South America.
  • Sect. Cardiocaryon. Leaves very large (40-90 cm) with 11-19 broad leaflets, softly downy, margins serrated. Wood soft. Northeast Asia, eastern North America.
    • Juglans ailantifolia Carr. (J. cordiformis Maxim., J. sieboldiana Maxim.) - Japanese Walnut
    • Juglans cinerea L. - Butternut
    • Juglans mandshurica Maxim. (J. cathayensis Dode, J. formosana Hayata, J. hopeiensis Dode, J. stenocarpa Maxim.) - Manchurian Walnut or Chinese Walnut.
Japanese Walnut foliage and nuts
Japanese Walnut foliage and nuts

The best-known member of the genus is the Persian Walnut (Juglans regia), native from the Balkans in southeast Europe, southwest & central Asia to the Himalaya and southwest China.

The scientific name Juglans is from the Latin jovis glans, "Jupiter's acorn", and regia, "royal". Its common name, Persian walnut, indicates its origins in Persia (Iran) in southwest Asia; 'walnut' derives from the Germanic wal- for "foreign", recognising that it is not a nut native to northern Europe. In Kyrgyzstan alone there are 230,700 ha of walnut-fruit forest, where J. regia is the dominant overstorey (Hemery and Popov 1998). This is the species which is widely cultivated for its delicious nuts. J. regia is also called English walnut because English merchant marines once controlled its world commerce.

The Black Walnut (Juglans nigra) is a common species in its native eastern North America, and is also widely cultivated elsewhere. The nuts are edible, but have a smaller kernel and an extremely tough shell, and they are not widely grown for nut production.

The Butternut (Juglans cinerea) is also native to eastern North America, where it is currently endangered by an introduced disease, butternut canker, caused by the fungus Sirococcus clavigignenti. Its leaves are 40-60 cm long, and the nuts oval.

The Japanese Walnut (Juglans ailantifolia) is similar to Butternut, distinguished by the larger leaves up to 90 cm long, and round (not oval) nuts.

Hybrids
  • Juglans x bixbyi Rehd. - J. ailantifolia x J. cinerea
  • Juglans x intermedia Carr. - J. nigra x J. regia
  • Juglans x notha Rehd. - J. ailantifolia x J. regia
  • Juglans x quadrangulata (Carr.) Rehd. - J. cinerea x J. regia
  • Juglans x sinensis (D. C.) Rehd. - J. mandschurica x J. regia
  • Juglans x paradox Burbank - J. hindsii x J. regia
  • Juglans x royal Burbank - J. hindsii x J. nigra

[edit] Cultivation and uses

Walnut output in 2005
Walnut output in 2005

The two most commercially important species are J. regia for timber and nuts, and J. nigra for timber. Both species have similar cultivation requirements and are widely grown in temperate zones.

Walnuts are light-demanding species that benefit from protection from wind. Walnuts are also very hardy against drought.

Interplanting walnut plantations with a nitrogen fixing plant such as Elaeagnus × ebbingei or E. umbellata, and various Alnus species results in a 30% increase in tree height and girth (Hemery 2001).

When grown for nuts care must be taken to select cultivars that are compatible for pollination purposes, although some cultivars are marketed as "self fertile" they will generally fruit better with a different pollination partner. There are many different cultivars available for growers, offering different growth habit, flowering and leafing, kernel flavour and shell thickness. A key trait for more northerly latitudes of N. America and Europe is phenology, with 'late flushing' being particularly important to avoid frost damage in Spring. Some cultivars have been developed for novel 'hedge' production systems developed in Europe and would not suit more traditional orchard systems.

[edit] Nuts

Inside of a Persian Walnut nut with green outer layer visible in the top left corner
Inside of a Persian Walnut nut with green outer layer visible in the top left corner

The nuts of all the species are edible, but the walnuts commonly available in shops are from the Persian Walnut, the only species which has a large nut and thin shell. A horticultural form selected for thin nut shells and hardiness in temperate zones is sometimes known as the 'Carpathian' walnut. The nuts are rich in oil, and are widely eaten both fresh and in cookery. Walnut oil is expensive and consequently is used sparingly; most often in salad dressing. Walnuts are also an excellent source of omega-3 fatty acids, and have been shown as helpful in lowering cholesterol. They need to be kept dry and refrigerated to store well; in warm conditions they become rancid in a few weeks, particularly after shelling. Oil paint often employs walnut oil as an effective binding medium, known for its clear, glossy consistency and non-toxicity. Flour made from walnut shells is widely used in the plastics industry.

Persian Walnuts
Persian Walnuts

In some countries immature nuts in their husks are preserved in vinegar. In England these are called "pickled walnuts" and this is one of the major uses for fresh nuts from the small scale plantings. In Armenian cuisine, walnuts are preserved in sugar syrup and eaten whole. In Italy, liqueurs called Nocino and Nocello are flavoured with walnuts. In Georgia, walnuts are ground along with other ingredients to make walnut sauce.

Walnuts are heavily used in India. In Jammu, India it is used widely as a prasad (offering) to Mother Goddess Vaisnav Devi and, generally, as a dry food in the season of festivals such as Diwali.

Walnut husks are often used to create a rich yellow-brown to dark brown dye that is used for dyeing fabric and for other purposes. When picking walnuts, the husks should be handled wearing rubber gloves, to avoid dyeing one's fingers.

[edit] Wood

Walnut shoot cut longitudinally to show chambered pith. Scale in mm.
Walnut shoot cut longitudinally to show chambered pith. Scale in mm.

The Persian Walnut, and the Black Walnut and its allies, are important for their attractive timber, which is hard, dense, tight-grained and polishes to a very smooth finish. The colour ranges from creamy white in the sapwood to a dark chocolate colour in the heartwood. When kiln-dried, walnut wood tends toward a dull brown colour, but when air-dried can become a rich purplish-brown. Because of its colour, hardness and grain it is a prized furniture and carving wood. Walnut burls (or 'burrs' in Europe) are commonly used to create bowls and other turned pieces. Veneer sliced from walnut burl is one of the most valuable and highly prized by cabinet makers and prestige car manufacturers. Walnut wood has been the timber of choice for gun makers for centuries, including the Lee Enfield rifle of the First World War. Today it is used for exclusive sporting guns, by makers such as Purdey of London. Walnut is also used in lutherie, i.e. making guitar bodies. The wood of the Butternut and related Asian species is of much lower value, softer, coarser, less strong and heavy, and paler in colour.

In North America research has been undertaken mostly on Juglans nigra aiming to improve the quality of planting stock and markets. The Walnut Council is the key body linking growers with scientists. In Europe, various EU-led scientific programs have studied walnut growing for timber.[2]

[edit] Shells

The walnut shell has a wide variety of uses. It is commonly used as an organic abrasive, to polish and clean a number of different materials. Black walnut shell is the hardest of the walnut shells, and therefore has the highest resistance to break-down. It is environmentally friendly and can be recycled.

  • Cleansing and polishing: Walnut shells are mostly used to clean soft metals, fiberglass, plastics, wood and stone. Uses include cleaning automobile and jet engines, electronic circuit boards, and paint and grafitti removal. This soft grit abrasive is well suited for air blasting, de-burring, de-scaling, and polishing operations because of its elasticity and resilience.
  • Oil well drilling: The shell is used widely in oil well drilling for lost circulation material in making and maintaining seals in fracture zones and unconsolidated formations.
  • Paint thickener: Walnut shells are added to paint to give it a thicker consistency for "plaster effect" ranges.
  • Explosives: Used as a filler in dynamite.
  • Cosmetic cleaner: Occasionally used in soap and exfoliating cleansers.

[edit] Parkland and garden trees

Walnuts are very attractive trees in parks and large gardens. The Japanese Walnut in particular is grown for its huge leaves, which have a 'tropical' appearance.

As garden trees they have some drawbacks, in particular the falling nuts, and the releasing of the allelopathic compound juglone, though a number of gardeners do grow them.[3] [4] However, different walnut species vary in the amount of juglone they release from the roots and fallen leaves - the black walnut in particular is known for its toxicity. [5] Juglone is toxic to plants such as tomato, apple, and birch and may cause stunting and death of nearby vegetation. Juglone appears to be one of the walnut's primary defence mechanisms against potential competitors for resources (water, nutrients and sunlight), and its effects are felt most strongly inside the tree's "drip line" (the circle around the tree marked by the horizontal distance of its outermost branches). However, even plants at a seemingly great distance outside the drip line can be affected, and juglone can linger in the soil for several years even after a walnut is removed as its roots slowly decompose and release juglone into the soil.

[edit] Walnut as food plants

Walnuts are used as food plants by the larvae of some Lepidoptera species. These include[citation needed]:

In addition, walnuts are a popular snack among woodland creatures, specifically mice and squirrels.

[edit] Health aspects of walnuts

Juglans regia walnuts.
Juglans regia walnuts.

A 2006 study published in the Journal of the American College of Cardiology found that eating walnuts after a meal high in unhealthy fats can reduce the damaging effects of such fats on blood vessels. Researchers from Barcelona's Hospital Clinic conducted a study on 24 adult participants, half of whom had normal cholesterol levels, and half of whom had moderately high levels of cholesterol. Each group was fed two high-fat meals of salami and cheese, eaten one week apart. During one meal, the researchers supplemented the food with five teaspoons of olive oil. The researcher added eight shelled walnuts to the other meal, the following week.

Tests after each meal showed that both the olive oil and the walnuts helped reduce the onset of dangerous inflammation and oxidation in the arteries after the meals, which were high in saturated fat. However, unlike the olive oil, the walnuts also helped the arteries maintain their elasticity and flexibility, even in the participants with higher cholesterol.

Lead researcher Dr. Emilio Ros said walnuts' protective effects could be because the nuts are high in antioxidants and ALA, a plant-based omega-3 fatty acid. Walnuts also contain arginine, which is an amino acid that the body uses to produce nitric oxide, necessary for keeping blood vessels flexible.[6][7]

[edit] Walnut extract and Alzheimer's

A 2004 study by the NYS Institute for Basic Research in Developmental Disabilities (OMRDD) found that walnut extract was able to inhibit and defibrillize (break down) fibrillar amyloid beta protein - the principal component of amyloid plaques in the brains of patients with Alzheimer's. The study looked at the effect of walnut extract on amyloid beta protein fibrillization by Thioflavin T fluorescence spectroscopy and electron microscopy.[8] Similarly, in a study done at Baldwin-Wallace College in Berea, Ohio it was found that two of its major components in walnuts, gallic and ellagic acid, act as "dual-inhibitors" of the enzyme acetylcholinesterase which, in association with amyloid-ß, inhibits protein aggregation, and will also inhibit the site of acetylcholinesterase responsible for the breakdown of acetylcholine.[9]

These results suggest that walnuts may reduce the risk or delay the onset of Alzheimer's disease by maintaining amyloid beta protein in the soluble form and prevent the breakdown of acetylcholine.[8]

[edit] Walnuts in Chinese medicine

In Traditional Chinese Medicine, walnut seeds are primarily considered a kidney tonic. They are also considered beneficial to the brain, back, and skin, and to relieve constipation if it is caused by dehydration.[10]

[edit] Notes

[edit] References

[edit] See also

[edit] External links

Wikimedia Commons has media related to:
Wikispecies has information related to:

Ceviz

Vikipedi, özgür ansiklopedi

Git ve: kullan, ara
Vikipedi:Taksokutu
Vikipedi:Taksokutu
Ceviz
Adi ceviz
Adi ceviz
Bilimsel sınıflandırma
Alem: Plantae
Bölüm: Magnoliophyta
Sınıf: Magnoliopsida
Takım: Juglandales
Familya: Juglandaceae
Cins: Juglans
L.
Türler

Metne bakınız.

Ceviz (ya da koz), cevizgiller (Juglandaceae) familyasından Juglans cinsinden tek tüysü yaprakları karşılıklı dizilmiş ve aromatik kokulu ağaç türlerinin ortak adı.

Kışın yaprağını döken ağaçlardır. Genç sürgünlerin özü bölmelidir. Tomurcuklar az sayıda pullarla örtülmüştür. Yaprakçıkların kenarları bazı türlerde ince dişli, bazılarda ise düzdür (tam kenarlı). Yaprakçık sayısı türlere göre (3) 5-23 arasında değişir.

Çiçekler bir evcikli dir. Erkek çiçekler bir önceki yılın sürgünlerinde yan durumlu, aşağıya sarkan kedicik halinde kurul oluşturur. Kurullar dallanmamıştır. Her bir erkek çiçeğin 1 brahte, 2 brahtecik ile 3-4 loplu bir çevre yaprağı (çanak) vardır. Etamin sayısı 7-105 dir.Dişi çiçekler ise yeni sürgünlerin ucunda terminal (tepede) durumlu dik duran 2-8 çiçekli fakir kurullar oluşturur. Dişi çiçeğin de 1 brahte, 2 brahtecik, 4 loplu çevre yaprağı vardır. Bunlar ovaryumla kaynaşmıştır, yalnız uçları serbesttir. Ovaryum alt durumludur; etli kalın 2 stigması oldukça gelişmiştir.

Sonbaharda olgunlaşan büyük çekirdekli sulu meyvenin iç kısmı 2 bölmeye ayrılmıştır. Tohum 2 loplu, yağlı ve lezzetlidir.

Odununun özü koyu, dış kısmı açık renkli, ağır ve güzel cila kabul eden odunları vardır.

Türler [değiştir]

  • Seksiyon Juglans. Yapraklar büyük (20-45 cm) ile 5-9 geniş yaprakçıklı, saçsız, kenarları tamdır. Odunu serttir. Güneydoğu Avrupa ile Asya.
    • Adi ceviz (Juglans regia) (J. duclouxiana, J. fallax, J. orientis) Türkiye.
    • [Adilcevaz Cevizi][1] - Bitlis Adilcevaz
    • [Aşılı Kaman Cevizi][2] - Kaman cevizi
Hibridler (melezler)
  • Juglans x bixbyi J. ailantifolia x J. cinerea
  • Juglans x intermedia J. nigra x J. regia
  • Juglans x notha J. ailantifolia x J. regia
  • Juglans x quadrangulata J. cinerea x J. regia
  • Juglans x sinensis J. mandschurica x J. regia
  • Juglans x paradox J. hindsii x J. regia
  • Juglans x royal J. hindsii x J. nigra

Bilecik cevizi ince kapuğu, beyaz içi, hastalıklara ve donlara dayanıklı çeşitler ile Gölpazarı kümbet çevresinde yetiştirilmeye başlanmış ve yoğun alıcı ilgisi ile karşılaşmıştır.Bilecik kümbet köyü en uygun toprak yapısına sahip bir bölgedir.

Dış bağlantılar [değiştir]

Wikispecies'de Ceviz ile ilgili taksonomi bilgileri bulunur.

Ceviz Fidan


walnut

Vikisözlük sitesinden

Git ve: kullan, ara

Konu başlıkları

[gizle]

[değiştir] İngilizce

[değiştir] İsim

Anlamlar:

[1] ceviz
ile ilgili daha fazla bilgiye ingilizce wikipedia'dan ulaşabilirsiniz.


Şablon:wikibooks

[değiştir] English

[değiştir] Etymology

Şablon:OE. walhhnutu, from Şablon:proto ( > Welsh) + *hnut- ( > nut). Cognate with Dutch walnoot, German Walnuss, Swedish valnöt.

[değiştir] Pronunciation

[değiştir] Noun

Şablon:en-noun

  1. A hardwood tree of the genus Juglans.
  2. The nut of the walnut tree.
  3. The wood of the walnut tree.
  4. (colour) A dark brown colour, the colour of walnut wood.
    walnut colour:    

[değiştir] Translations

Şablon:trans-top

Şablon:trans-mid

Şablon:trans-bottom

Şablon:trans-top

Şablon:trans-mid

Şablon:trans-bottom

Şablon:trans-top

Şablon:trans-mid

Şablon:trans-bottom

Şablon:trans-top

Şablon:trans-mid

Şablon:trans-bottom

[değiştir] Adjective

walnut

  1. (colour) Having a dark brown colour, the colour of walnut wood.

[değiştir] Translations

Şablon:trans-top

Şablon:trans-mid

Şablon:trans-bottom

[değiştir] Derived terms

[değiştir] See also


Eyüp Sabri KARTAL

unread,
Apr 21, 2008, 3:57:46 PM4/21/08
to kai...@googlegroups.com
akupunkturda ceviz  ve tedavisi

Home > Diet & Nutrition > Food List > Walnuts

WALNUTS

Walnuts & Chinese NutritionNature: slightly warming

 

Actions: tonifies kidneys, strengthens back, astringes lungs, relieves asthma, lubricates intestines, aids erratic, rebellious chi.

 

Conditions: kidney deficiency, impotency, sexual dysfunctions, infertility, frequent urination, back and leg pain, stones in the urinary tract, cough, constipation, neurasthenia.

 

Nutrition:

1 ounce
 

Calories

 182

Total fat (g)

 18

Saturated fat (g)

 1.6

Monounsaturated fat (g)

 4

Polyunsaturated fat (g)

 11

Dietary fiber (g)

 1.4

Protein (g)

 4

Carbohydrate (g)

 5

Cholesterol (mg)

 0

Sodium (mg)

 3

Copper (mg)

 0.4

Magnesium (mg)

 48

Manganese (mg)

 0.8


Walnuts 'combat unhealthy fats'
Walnut
The new superfood?
Eating walnuts at the end of a meal may help cut the damage that fatty food can do to the arteries, research suggests.

It is thought that the nuts are rich in compounds that reduce hardening of the arteries, and keep them flexible.

A team from Barcelona's Hospital Clinico recommend eating around eight walnuts a day.

The study, which appears in the Journal of the American College of Cardiology, also showed walnuts had more health benefits than olive oil.

The protective fat from walnuts actually undoes some of the detrimental effects of a high-saturated-fat diet
Professor Robert Vogel

The researchers recruited 24 adults, half with normal cholesterol levels, and half with levels that were moderately high to the research, which was partly funded by the California Walnut Commission.

Each was given two high-fat salami and cheese meals, eaten one week apart.

For one meal, the researchers added five teaspoons of olive oil. For the other, they added eight shelled walnuts.

Tests showed that both the olive oil and the walnuts helped to reduce the sudden onset of harmful inflammation and oxidation in arteries that follows a meal high in saturated fat.

Over time, this is thought to cause the arteries to start to harden - and increase the risk of heart disease and stroke.

However, unlike olive oil, adding walnuts also helped preserve the elasticity and flexibility of the arteries, regardless of cholesterol level.

Arteries that are elastic can expand when needed to increase blood flow.

Lead researcher Dr Emilio Ros said eating high fat meals disrupted production of nitric oxide by the inner lining of the arteries, a chemical needed to keep blood vessels flexible.

Key chemical

Walnuts contain arginine, an amino acid used by the body to produce nitric oxide.

The nuts also contain antioxidants and alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid with health giving properties.

Dr Ros is starting a new trial to see whether the ALA in walnuts can help people with abnormal heart rhythms.

He warned against people assuming they can eat what they like so long as they accompany it with walnuts.

"Instead, they should consider making walnuts part of a healthy diet that limits saturated fats."

Professor Robert Vogel, of University of Maryland in Baltimore, said: "This demonstrates that the protective fat from walnuts actually undoes some of the detrimental effects of a high-saturated-fat diet, whereas a neutral fat, such as olive oil, does not have as much protective ability.

"This raises a very interesting issue because many people who eat a Mediterranean diet believe the olive oil is providing the benefits.

"But this research and other data indicate that's not true.

"There are probably other factors in the diet, including that it is a relatively rich source of nuts.

"This is not to say that olive oil is bad, but it's not the key protective factor in the Mediterranean diet."

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Juglans regia

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English Walnut
Whole and shelled J. regia
Whole and shelled J. regia
Scientific classification
Kingdom: Plantae
Division: Magnoliophyta
Class: Magnoliopsida
Order: Fagales
Family: Juglandaceae
Genus: Juglans
Species: J. regia
Binomial name
Juglans regia
L.

Juglans regia (the Common walnut, Persian walnut, or English walnut), is the original walnut tree of the Old World. It is native in a region stretching from the Balkans eastward to the Himalayas and southwest China. The largest forests are in Kyrgyzstan, where trees occur in extensive, nearly pure walnut forests at 1,000–2,000 m altitude (Hemery 1998)—notably at Arslanbob in Jalal-Abad Province.

Juglans regia is a large deciduous tree attaining heights of 25–35 m, and a trunk up to 2 m diameter, commonly with a short trunk and broad crown, though taller and narrower in dense forest competition. It is a light-demanding species, requiring full sun to grow well.

The bark is smooth, olive-brown when young and silvery-grey on older branches, with scattered broad fissures with a rougher texture. Like all walnuts, the pith of the twigs contains air spaces, the chambered pith brownish in colour. The leaves are alternately arranged, 25-40 cm long, odd-pinnate with 5–9 leaflets, paired alternately with one terminal leaflet. The largest leaflets the three at the apex, 10–18 cm long and 6–8 cm broad; the basal pair of leaflets much smaller, 5–8 cm long, the margins of the leaflets entire. The male flowers are in drooping catkins 5–10 cm long, the female flowers terminal, in clusters of two to five, ripening in the autumn into a fruit with a green, semi-fleshy husk and a brown corrugated nut. The whole fruit, including the husk, falls in autumn; the seed is large, with a relatively thin shell, and edible, with a rich flavour.

Contents

[hide]

[edit] Cultivation and uses

The walnut was introduced into western and northern Europe very early, by Roman times or earlier, and to the Americas by the 17th century. Important nut-growing regions include France, Serbia, Greece, Bulgaria, and Romania in Europe, China in Asia, California in North America, and Chile in South America. It is cultivated extensively for its high-quality nuts, eaten both fresh and pressed for their richly flavoured oil; numerous cultivars have been selected for larger and thin-shelled nuts.

The wood is of very high quality, and is used to make furniture and rifle stocks.

Walnut ink, made by boiling the whole fruit or letting it oxidize, then releasing onto the exterior, is dark brown in color and darkens as it oxidizes. It can also be used to stain wood.

[edit] Nutritional value

100 g shelled walnuts provide:

[edit] Etymology and other names

The scientific name Juglans is from Latin jovis glans, "Jupiter's nut", and regia, "royal". Its common name, Persian walnut, indicates its origins in Persia in southwest Asia; 'walnut' derives from the Germanic wal- for "foreign", recognising that it is not a nut native to northern Europe.

Other names include Walnut (which does not distinguish the tree from other species of Juglans), Common Walnut and English Walnut, the latter name possibly because English sailors were prominent in Juglans regia nut distribution at one time.[1] In the Chinese and Korean languages, the edible, cultivated walnut is called 胡桃 (hú táo in Mandarin or 호두 hodu in Korean), which means literally "Hu peach," suggesting that the ancient Chinese associated the introduction of the tree into East Asia with the Hu barbarians of the regions north and northwest of China.

[edit] Folklore

In Skopelos, a Greek island in the Aegean Sea, local legend suggests that whoever plants a walnut tree will die as soon as the tree can "see" the sea. This has not been proven as fact, however it might take some time to find a local arborist willing to take on the job of planting a walnut tree. Most planting is done by field rats (subfamily Murinae).

In Flanders, the saying (in Dutch) goes "Boompje groot, plantertje dood", meaning "By the time the tree is big, the planter sure will be dead". The saying refers to the relatively slow growth rate of the tree.

[edit] References

Wikimedia Commons has media related to:

English Walnut nuts

Shelled walnuts in a cup

19th century illustration

English Walnut foliage and nuts

Black Walnut Toxicity

Fruits & Nuts Home Page | Horticulture & Gardening Home Page
Agriculture and Natural Resources Unit Home Page

Adapted from File Page HO-193, Purdue University Cooperative Extension Service

Black walnut (Juglans nigra L.) is a valuable hardwood lumber tree and Indiana native. In the home landscape, black walnut is grown as a shade tree and, occasionally, for its edible nuts. While many plant grow well in proximity to black walnut, there are certain plant species whose growth is hindered by this tree. The type of relationship between plants in which one produces a substance which affects the growth of another is known as "allelopathy."

Awareness of black walnut toxicity dates back at least to Roman times, when Pliny noted a poisoning effect of walnut trees on "all" plants. More recent research has determined the specific chemical involved and its mode of action. Many plants have been classified through observation as either sensitive or tolerant to black walnuts.

The Source of Toxicity

Plants adversely affected by being grown near black walnut trees exhibit symptoms such as foliar yellowing, wilting, and eventual death. The causal agent is a chemical called "juglone" (5 hydroxy-1, 4-napthoquinone), which occurs naturally in all parts of the black walnut. Juglone has experimentally been shown to be a respiration inhibitor which deprives sensitive plants of needed energy for metabolic activity.

The largest concentrations of juglone and hydrojuglone (converted to juglone by sensitive plants) occur in the walnut's buds, nut hulls, and roots. However, leaves and stems do contain a smaller quantity. Juglone is only poorly soluble in water and thus does not move very far in the soil.

Since small amounts of juglone are released by live roots, particularly juglone-sensitive plants may show toxicity symptoms anywhere within the area of root growth of a black walnut tree. However, greater quantities of juglone are generally present in the area immediately under the canopy of a black walnut tree, due to greater root density and the accumulation of juglone from decaying leaves and nut hulls. This distribution of juglone means that some sensitive plants may tolerate the amount of juglone present in the soil near a black walnut tree, but may not survive directly under its canopy. Alternatively, highly sensitive plants may not tolerate even the small concentration of juglone beyond the canopy spread. Because decaying roots still release juglone, toxicity can persist for some years after a tree is removed.

Species survival near or under black walnut trees is further complicated by the fact that the amount of juglone present in the soil depends on soil type, drainage, and soil micro-organisms. Competition for light and moisture under the canopy also greatly affects which species survive where.

Other trees closely related to black walnut also produce juglone, including butternut, English walnut, pecan, shagbark hickory, and bitternut hickory. However, all produce such limited quantities compared to the black walnut that toxicity to other plants is rarely observed.

Implications for Horticulture

Gardens should be located away from black walnut trees to prevent damage to susceptible plants. If proximity to such trees is unavoidable, then raised beds afford a means of protection. However, the bed must be constructed in such a way as to minimize tree root penetration into the raised portion. Care must then be taken to keep the beds free of black walnut leaf litter or nuts. If a garden is separated from a black walnut tree by a rock wall, driveway, or other physical barrier, then root extension growth into the garden area may be limited and juglone toxicity problems minimized.

From observation of native stands of black walnut, decreased toxicity seems to be associated with excellent soil drainage, even among sensitive species. Thus, any steps that can be taken to improve drainage, such as additions of organic matter or replacement of existing soil with a lighter type, should tend to minimize toxicity problems in a garden area.

Leaves, bark, or wood chips of black walnut should not be used to mulch landscape or garden plants. Even after a period of composting, such refuse may release small amounts of juglone.

Juglone Sensitivity in Plants

The following lists were compiled from published sources. They are based largely on observations of native woodlands, gardens, orchards, ornamental plantings, and forest plantations. Few plants have been experimentally tested for tolerance or sensitivity to juglone. Thus, the lists should be used for guidance, but not regarded as definitive.

Plants Sensitive to Juglone Plants Tolerant of Juglone
Vegetables: cabbage, eggplant, pepper, potato, tomato Vegetables: lima beans; snap beans; beets; corn; onions; parsnips
Fruits: apple, blackberry, blueberry Fruits: cherry; black raspberry
Landscape plants: black alder (Alnus); azalea; basswood; white birches; Hopa crabapple*; hackberry; Amur honeysuckle; Japanese larch; lespedeza; lilac; saucer magnolia; silver maple; mountain laurel; loblolly pine; red pine; scotch pine; white pine; potentilla; privet; rhododendron; Norway spruce Landscape plants: red cedar; crabapple*; elm; winged euonymus; forsythia; hawthorn; hemlock; hickories; black locust; most maples; oaks; autumn olive; pachysandra; pawpaw; persimmon; wild rose; sycamore; most viburnums; Virginia creeper
Flowers & herbaceous plants: autumn crocus (Colchichum); peony Flowers & herbaceous plants: bluebells; Kentucky bluegrass; daffodil; daylily; ferns; fescue; iris; Jack-in-the-pulpit; liriope; narcissus; phlox; poison ivy; Shasta daisy; trillium
Field crops: alfalfa; crimson clover; tobacco Field crops: white clover; red top grass; orchard grass; soybean; timothy; wheat

*Published sources contradictory on crabapple's sensitivity to juglone.

Black Walnut > Articles about Walnut > Health Benefits of Walnuts

Health Benefits of Walnuts


Walnuts Protect Arteries after High-Fat Meal

Walnuts, a rich source of the omega-3 fat, alpha-linolenic acid (ALA), improve artery function after a high fat meal and may be even more important in a Mediterranean-type diet than olive oil in promoting heart health, suggests a small study from Spain (Cortes B, Nunez I, J Am Coll Cardiol).

The study, funded by the California Walnut Commission and the Spanish Ministry of Health, looked at the effects on a number of markers of cardiovascular health of adding walnuts or olive oil to a fatty meal.

Twelve healthy people and 12 patients with high cholesterol levels were randomly assigned to eat either a high-fat meal (80 g fat, 35 per cent saturated fat) that also included 40 grams of walnuts or one that included 25 grams of olive oil (30 grams = 1 ounce). After one week, the participants eating walnuts were crossed over to olive oil and visa versa.

The researchers evaluated the activity of the subjects' blood vessels after the meal, and looked at cholesterol and triglyceride levels, as well as markers of free radical (oxidative) stress and blood levels of asymmetric dimethylarginine (ADMA). AMDA is a by-product of the metabolism of the protein, arginine, that is said to interfere with the amino acid L-arginine, which is involved in the production of nitric oxide (NO). NO acts upon smooth muscle in blood vessels, causing them to dilate and thus increasing blood flow.

The researchers reported that blood flow in the brachial artery of the arm, (flow-mediated dilation) increased 24% in the subjects with high cholesterol after they ate the walnut-containing meal, while the olive oil-containing meal actually resulted in a 36% decrease in blood flow.

However, levels of cholesterol and triglycerides decreased in similar amounts after both meals. Blood levels of ADMA were not affected by either walnuts or olive oil. The fact that a single walnut meal positively affects postprandial vasoactivity further supports the beneficial effects of walnuts on cardiovascular risk, wrote lead author Berenice Cortés in the Journal of the American College of Cardiology.

E-selectin, a molecule that plays a role in cell adhesion-the process by which damaged cholesterol adheres to blood vessel walls to form plaques-also fell after the walnut meal. Many people forget that walnuts are an important part of the Mediterranean diet, providing numerous health benefits…Walnuts, unlike olive oil and other nuts, contain significant amounts of polyunsaturated fatty acids, specifically alpha-linolenic acid (ALA), an essential plant-based omega-3. They also provide antioxidants and L-arginine, components identified in past studies as potential nutrients that improve artery function., said Dr. Ross. Robert Vogel, a researcher from the University of Maryland, who did not participate in the study, commented: This demonstrates that the protective fat from walnuts actually undoes some of the detrimental effects of a high-saturated-fat diet, whereas a neutral fat, such as olive oil, does not have as much protective ability>,/q> This raises a very interesting issue because many people who eat a Mediterranean diet believe the olive oil is providing the benefits. But this research and other data indicate that's not true…There are probably other factors in the diet, including that it is a relatively rich source of nuts. This is not to say that olive oil is bad, but it's not the key protective factor in the Mediterranean diet, said Vogel.

This does not mean that simply eating a handful of walnuts can make up for an unhealthy diet. Consumers would get the wrong message from our findings if they think they can continue eating unhealthy fats provided they add walnuts to their meals, said study author Emilio Ros from the Universitat Autonoma de Barcelona. While this research clearly indicates that nuts are highly beneficial, they are only one component of the Mediterranean diet. Rich in vegetables, fruits, legumes, whole grains, fish and olive oil, as well as nuts, the Mediterranean diet includes literally thousands of protective vitamins, minerals and phytonutrients. It's the combination of all these beneficial compounds that explains why this healthy way of eating is associated with longer life and protection against numerous diseases including cardiovascular disease, cognitive decline, and a number of cancers.

Food for Better Thought

Walnuts have often been thought of as a "brain food," not only because of the wrinkled brain-like appearance of their shells, but because of their high concentration of omega-3 fats. Your brain is more than 60% structural fat. For your brain cells to function properly, this structural fat needs to be primarily the omega-3 fats found in walnuts, flaxseed and cold-water fish. This is because the membranes of all our cells, including our brain cells or neurons, are primarily composed of fats. Cell membranes are the gatekeepers of the cell. Anything that wants to get into or out of a cell must pass through the cell's outer membrane. And omega-3 fats, which are especially fluid and flexible, make this process a whole lot easier, thus maximizing the cell's ability to usher in nutrients while eliminating wastes--definitely a good idea, especially when the cell in question is in your brain.

Epidemiological studies in various countries including the U.S. suggest a connection between increased rates of depression and decreased omega-3 consumption, and in children, the relationship between low dietary intake of omega-3 fats and ADHD has begun to be studied. A recent Purdue University study showed that kids low in omega-3 essential fatty acids are significantly more likely to be hyperactive, have learning disorders, and to display behavioral problems. In the Purdue study, a greater number of behavioral problems, temper tantrums, and sleep problems were reported in subjects with lower total omega-3 fatty acid concentrations. More learning and health problems were also found in the children in the study who had lower total omega-3 fatty acid concentrations.

Over 2,000 scientific studies have demonstrated the wide range of problems associated with omega-3 deficiencies. The American diet is almost devoid of omega-3s, except for nuts, such as walnuts, seeds and cold-water fish. In fact, researchers believe that about 60% of Americans are deficient in omega-3 fatty acids, and about 20% have so little that test methods cannot even detect any in their blood.

Help Prevent Gallstones

Twenty years of dietary data collected on over 80,000 women from the Nurses' Health Study shows that women who eat least 1 ounce of nuts, peanuts or peanut butter each week have a 25% lower risk of developing gallstones. Since 1 ounce is only 28.6 nuts or about 2 tablespoons of nut butter, preventing gallbladder disease may be as easy as having a handful of walnuts as an afternoon pick me up, or tossing some walnuts on your oatmeal or salad.

A Source of Bio-Available Melatonin

Want a better night's sleep? Try sprinkling your dinner's tossed green salad, fruit salad or steamed vegetables with a handful of walnuts. Or enjoy a baked apple or poached pear topped with walnuts for dessert.

Melatonin, a hormone produced by the pineal gland, which is involved in inducing and regulating sleep and is also a powerful antioxidant, has been discovered in walnuts in bio-available form, making them the perfect evening food for a natural good night's sleep.

Melatonin has been shown to help improve sleep for night shift workers and people suffering from jet lag, but maintaining healthy levels of this hormone is important for everyone over the age of 40 since the amount of melatonin produced by the human body decreases significantly as we age, and this decrease in antioxidant protection may be related to the development of free radical-related diseases later in life.

In a study published in Nutrition, Russell Reiter and colleagues at the University of Texas have not only quantified the amount of melatonin present in walnuts-between 2.5 and 4.5 ng/gram-but have demonstrated that eating walnuts triples blood levels of melatonin and also increases antioxidant activity in the bloodstream in animals.

The authors theorize that by helping the body resist oxidative stress (free radical damage), walnuts may help reduce the risk of cancer and delay or reduce the severity of cardiovascular disease and neurodegenerative diseases such as Parkinson's or Alzheimer's disease. Walnuts, best known as a heart-healthy nut, are also a rich source of another highly cardio-protective nutrient: omega-3-fatty acids, so Reiter and his team will next investigate possible synergy between walnuts' omega-3 fats and melatonin. To us at the World's Healthiest Foods, this sounds familiar theme in Nature's symphony in which whole, wholesome foods each provide a wealth of nutrients whose harmony promotes our optimal health.

Omega-3-rich Walnuts Protect Bone Health

Alpha linolenic acid, the omega-3 fat found in walnuts, promotes bone health by helping to prevent excessive bone turnover-when consumption of foods rich in this omega-3 fat results in a lower ratio of omega-6 to omega-3 fats in the diet.(Griel AE, Kris-Etherton PM, et al. Nutrition Journal)

Other studies have shown that diets rich in the omega-3s from fish (DHA and EPA), which also naturally result in a lowered ratio of omega-6 to omega-3 fats, reduce bone loss. Researchers think this is most likely because omega-6 fats are converted into pro-inflammatory prostaglandins, while omega-3 fats are metabolized into anti-inflammatory prostaglandins. (Prostaglandins are hormone-like substances made in our bodies from fatty acids.)

In this study, 23 participants ate each of 3 diets for a 6-week period with a 3 week washout period in between diets. All 3 diets provided a similar amount of fat, but their ratio of omega-6 to omega-3 fats was quite different:

Diet 1 provided 34% total fat with omega-6 and omega-3 fats in amounts typically seen in the American diet: 9% polyunsaturated fats (PUFAs) of which 7.7% were omega-6 and only 0.8% omega-3 fats, resulting in a pro-inflammatory ratio of 9.6:1.

Diet 2, an omega-6-rich diet, provided 37% total fat containing 16% PUFAs of which 12% were omega-6 and 3.6% omega-3, a better but still pro-inflammatory ratio of 3.3:1.

Diet 3, which provided 38% in total fats, was an omega-3-rich diet, containing 17% PUFAs, of which 10.5% were omega-6 and 6.5% omega-3, resulting in an anti-inflammatory ratio of 1.6:1.

After each diet, subjects' blood levels of N-telopeptides, a marker of bone breakdown, were measured, and were found to be much lower following Diet 3, the omega-3-rich diet, than either of the other two.

The level of N-telopeptides seen in subjects' blood each diet also correlated with that of a marker of inflammation called tumor necrosis factor-alpha (TNF-alpha). Diets 1 and 2-the diets which had a significantly higher ratio of omega-6 to omega-3 fats-also had much higher levels of TNF-alpha than the Diet 3, which was high in omega-3 fats from walnuts and flaxseed. Practical Tip: Protect your bones' by making anti-inflammatory omega-3-rich flaxseed and walnuts, as well as cold water fish, frequent contributors to your healthy way of eating.

Protective Omega-3 Levels Greatly Improved by Eating Just 4 Walnuts a Day

Enjoying just 4 walnuts a day significantly increased blood levels of the health-protective omega-3 essential fatty acids, alpha linolenic acid (ALA) and eicosapentaenoic acid (EPA), in 10 adults.

EPA, a longer-chain omega-3 fat, is already present in cold water fish, but is not found in nuts, which contain the shorter-chain omega-3 fat, ALA. Fortunately, as this study confirms, our bodies can make EPA from the ALA provided by walnuts, which are its richest source among all the nuts.

After a 2-week run-in period, during which no walnuts were eaten, blood levels of ALA and EPA were assessed, and study participants then ate 4 walnuts a day, in addition to their regular diet, for 3 weeks.

When blood tests were again run, significant increases in levels of ALA (from 0.23 to 0.47) and EPA (from 0.23 to 0.82) were seen. And levels of ALA and EPA remained elevated over subjects' initial levels even after a final 2-week period during which no walnuts were eaten. This study, published in Nutrition, Metabolism and Cardiovascular Diseases, clearly shows that even a very simple change in diet can have highly beneficial and lasting effects on our health. Boosting your body's supply of cardio-protective, anti-inflammatory omega-3 fatty acids couldn't be any easier-just add a few walnuts to your morning cereal or daily salad or just grab a handful for an afternoon snack.

Eating Nuts Lowers Risk of Weight Gain

Although nuts are known to provide a variety of cardio-protective benefits, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears are groundless. In fact, people who eat nuts at least twice a week are much less likely to gain weight than those who almost never eat nuts.

The 28-month study involving 8,865 adult men and women in Spain, found that participants 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.

And, among the study participants who gained weight, those who never or almost never ate nuts gained more (an average of 424 g more) than those who ate nuts at least twice weekly.

Study authors concluded, "Frequent nut consumption was associated with a reduced risk of weight gain (5 kg 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."

Practical Tip: Don't let concerns about gaining weight prevent you from enjoying the delicious taste and many health benefits of nuts!

Spread some nut butter on your morning toast or bagel. Remember how many great childhood lunches involved a peanut butter and jelly sandwich? Upgrade that lunchbox favorite by spreading organic peanut butter and concord grape jelly on whole wheat bread. Fill a celery stick with nut butter for an afternoon pick-me-up. Sprinkle a handful of nuts over your morning cereal, lunchtime salad, dinner's steamed vegetables. Or just enjoy a handful of lightly roasted nuts as a healthy snack.

Not the End of Walnut's Health Benefits

Walnuts are a very good source of manganese and a good source of copper, two minerals that are essential cofactors in a number of enzymes important in antioxidant defenses. For example, the key oxidative enzyme superoxide dismutase, which disarms free radicals produced within cell cytoplasm and the mitochondria (the energy production factories within our cells) requires both copper and manganese.

Walnuts also contain an antioxidant compound called ellagic acid, which blocks the metabolic pathways that can lead to cancer. Ellagic acid not only helps protect healthy cells from free radical damage, but also helps detoxify potential cancer-causing substances and helps prevent cancer cells from replicating. In a study of over 1,200 elderly people, those 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.

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