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Black Walnut

Black Walnut

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Description

The black walnut is known for its high content of magnesium, vitamin B6, phosphorus, and zinc. It is also a good source of healthy fats.

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Possible Benefits

  • Can improve cardiovascular health
  • Helps to fight fungal infections
  • May lower blood pressure
  • May help reduce inflammation
  • Helps prevent premature aging
  • Improves brain function 
  • Improves mood
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Required Equipment

Black walnuts

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How to Do It

All you have to do is add black walnuts to your diet. You can also find them as a supplement, and even as skin products.

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Why it works

  • It has a high content of monounsaturated and polyunsaturated fats, which are known for their benefits to the circulatory system. In addition, they can help lower cholesterol levels that are harmful to the body. 
  • Its high content of magnesium helps maintain heart health. Magnesium is needed to help about 300 chemical reactions and maintain the body's balance. 
  • Vitamin B6 helps maintain adequate homocysteine levels, which are necessary for cardiovascular health. 
  • Phosphorus is very important for maintaining adequate calcitriol levels and thus maintaining bone health. 
  • People who consume healthy fats tend to have greater memory capacity, better mood and their cognition improve. Compared to people who consume a lot of saturated fat.
  • It has antioxidant properties, which protect against the aging of the body.
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Time Commitment

1-3 minutes 

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Suggested Frequency

Daily

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Time of Day

Any

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Possible Side Effects

Not much is known about the safety of long-term use of black walnut

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Notes

  • Walnuts are one of the best options for getting Omega-3s. With only 25 grams, you get almost all the Omega-3 you need in one day.
  • Find a recipe for a cake or dessert and add black walnuts! 
  • One study showed that walnuts can help improve impulse control and improve diet in people with obesity
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Supporting Studies and Articles

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  1. Protect your brain with "good" fat. https://www.health.harvard.edu/mind-and-mood/protect-your-brain-with-good-fat
  2. Phosphorus, Dietary. https://connects.catalyst.harvard.edu/Profiles/display/Concept/Phosphorus,%20Dietary
  3. Vitamin B6. https://www.hsph.harvard.edu/nutritionsource/vitamin-b6/
  4. Identifying Antibacterial Compounds in Black Walnuts (Juglans nigra) Using a Metabolomics Approach. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316014/
  5. Black Walnut (Juglans nigra) Extracts Inhibit Proinflammatory Cytokine Production From Lipopolysaccharide-Stimulated Human Promonocytic Cell Line U-937. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6761373/
  6. Why walnuts may help with weight loss. https://www.health.harvard.edu/heart-health/why-walnuts-may-help-with-weight-loss
  7. Antioxidant potential of Juglans nigra, black walnut, husks extracted using supercritical carbon dioxide with an ethanol modifier. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5332255/
  8. Effects of Walnut Consumption on Mood in Young Adults—A Randomized Controlled Trial. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133056/
  9. Magnesium. https://www.hsph.harvard.edu/nutritionsource/magnesium/
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Category

 Mood  Health  AntiAging  Energy  Productivity  Memory  Sharpness
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