Do Nuts Contain Vitamin B6?
The nut is the fruit of the walnut, and belongs to the family of “juglandaceas”. This tree grows in all the temperate climates of the world. It is a fruit with woody and hard shell, which when split in half presents a dry yellowish brown and brain-shaped pulp. There are more than fifteen varieties of this family, but the most appreciated is the Juglans regia, called «Persian walnut» or «English». Other well-known are varieties: «European walnut» (Juglans cinerea), «Black walnut» (Juglans nigra) and «California walnut» (Juglans californica).
Known and consumed since prehistoric times, it has not been defined with accuracy its origin, it is believed that Persia (Iran) and the Caucasus is their homeland. The Greeks called it kara (head) because of its resemblance to the human brain. The Romans considered it the food of the gods, while all the old ones agree to associate the nuts with health and good memory.
The nut is harvested from the end of September until the end of October.
100 grams per 100 grams of walnuts with shells.
Source of Nutrients and Non-Nutritive Substances
It contains fatty acids omega 3 and omega 6, vegetable protein, fiber, magnesium, phosphorus and vitamin B6.
The nut is a very energetic dry fruit and pleasant to the palate; being its fat what makes it more valuable. Of this, saturated fatty acids (SFA) are equivalent to 11%, monounsaturated fatty acids (MFA) are 16%, and polyunsaturated fatty acids (PFA) are 68%. With this we see that the ratio between SFA and PFA, in the nut, is from 1 to 7, a constitution difficult to find in other natural foods. The good balance in the contribution of essential fatty acids, and the significant contribution of polyunsaturated and monounsaturated fats, improves the lipid profile – lowering LDL (“bad”) cholesterol, increasing HDL (“good”) cholesterol and reducing hypertriglyceridemia (elevated levels of triglycerides). It has been demonstrated that it also reduces blood pressure, decreases the risk of thrombus formation, delays or corrects the onset of diabetes adult and, prevents arrhythmias and sudden death. On the other hand, omega 6 fatty acids -57% of total fat- are also recommended to alleviate premenstrual syndrome and disorders derived from menopause. And the omega 3 (11% of the total fat) improves the ailments such as rheumatoid arthritis, psoriasis and other inflammatory diseases.
Nuts contain up to 14% protein. However, proteins are deficient in an essential amino acid, methionine, so when combined with cereals (nut bread), a protein of similar quality to animal protein is obtained.
On the other hand, this protein has an important content of arginine, an amino acid related to the prevention of cardiovascular diseases. This high protein intake makes walnuts a highly recommended food for vegetarians. In addition, being an important source of omega 3 fatty acids, they are more interesting, if possible, for all those vegetarians who do not consume fish.
Because of its fiber content, it benefits intestinal transit and prevents several types of cancer, such as colon cancer.
Regarding minerals, a 20-g portion of peeled walnuts provides 9 and 8% of the recommended daily intakes for phosphorus and magnesium, respectively, and somewhat lower amounts of: selenium, potassium, iron, zinc and calcium.
It is a good source of vitamins B1, B2, B3 (niacin) and especially folic acid and vitamin B6. This last vitamin intervenes in the proper functioning of the brain, as well as in the production of red blood cells.
A quarter cup of walnuts, for example, offers more than 100 percent of the daily value of proteins of fatty origin, manganese, molybdenum and biotin.
Often the simplest foods are best for your health, and this is undoubtedly the case of nuts, in which Mother Nature has created a nearly perfect package of proteins, healthy fats, fiber, natural sterols, antioxidants, and many vitamins and minerals. Studies show that nuts can strengthen health in several ways in doses very easy to get.
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