Walnuts are an exceptionally healthy food. They contain good levels of magnesium, iron, phosphorous, copper, manganese, zinc and omega 3 fatty acids. They are also a good source of some B vitamins, containing Thiamine, Riboflavin, niacin, Vitamin B6 and pantothenic acid as well as folate.
Studies have found that nuts and indeed walnuts have many health benefits. Vinson and Cai (2012) found that nuts decrease appetite, give you more energy, reduce cholesterol while they take more energy to digest, resulting in lower blood sugar. They found that there is no relationship between nuts and weight gain and mention that a Spanish study conducted found that 31% of people who consumed nuts had a reduced likelihood of putting on weight then those who did not.
Pal (2020) also did some research and found that there has been evidence that consumption of walnuts reduces inflammation and the chances of developing cardiovascular disease, some cancers and diabetes. While it may also have the benefits of lowering blood pressure and improve bone, brain and gut health, improving male fertility, diminishing depression and prevent unnecessary weight gain while reducing the risks of dementia and Alzheimer’s.
I’ve personally found since eating more walnut spread that my skin is more dewy, I have less blackheads on my nose, and diminished anxiety. I have also found that homemade walnut spread is tastier than peanut butter! Plus its really easy to make and add to things like sandwiches and cakes.
If you do not have the oils below, feel free to replace them with others. I use these oils as they are packed with healthy ingredients, the sesame oil also adds a good flavour.
Ingredients
2 Tbsp’s of Evening Primrose oil
2 Tbsp’s of Rapeseed oil
2 Tbsp’s olive oil
2 tablespoons sesame seed oil
200g of walnuts
Maple syrup/ salt
Method
- Soak the walnuts overnight in water
- Drain the walnuts.
- Mix all the ingredients together and into a blender. Blend Until smooth.
- Add however much Maple syrup or salt that you want
- Store in Fridge, eat within a week.