Black Walnuts: Complete Mineral Profile

Black Walnuts ‐ Mineral Information

Introduction

Black walnut has been used throughout the ages as a medicinal plant, boasting powerful properties such as anti-inflammatory agents and antimicrobial effects. It has also been used in traditional cuisines around the globe to add flavor to dishes containing fish, poultry, game, nuts, and even ice cream. Unsurprisingly, due to its rich nutrient content, black walnuts have become a highly sought after foodstuff by health enthusiasts. This paper will delve into what minerals are obtained from consuming black walnuts, focusing on their potential therapeutic use and benefits.

Background Information on Black Walnuts

The black walnut (Juglans nigra L.) is part of the Juglandaceae family and genus and originates in North America. A medium-sized deciduous tree, it prefers well drained soils low in nutrients and grows up to 40 meters tall with compound leaves that measure approximately 10 inches in length[1]. The nut itself provides an edible kernel which is often sold as a raw snack, added to trail mixes or as an ingredient for baking, making it an increasingly popular functional food. Of note, due to the high tannin content within the hull of a black walnut, contacting hands can causes irritation and discoloration, therefore wearing gloves when harvesting the nuts is recommended2.

Minerals Obtained From Eating Black Walnuts

When considering macronutrients, 100 grams worth of black walnuts supplies 673 kcal worth of energy with 15 gram of fats, 13 grams carbohydrates, 12 grams of protein and 7 calorie fibers. Beyond this, there are many micronutrients present. For example, calcium, potassium, magnesium and sodium, amongst other trace elements, can be acquired from consuming these nuts. Of notable importance, manganese makes up for 161% of the daily value intake3. Subsequent research outlines dosage dependent activities associated with improved skeletomuscular performance, neurological process and gene level expression, along with reducing lipid peroxidation outcomes and bolstering cardiovascular heath during instances of dietary deficiency4,5.

Phosphorus is another mineral obtained from eating black walnuts, with 72 milligrams being provided during each 100g serving6. Such macro-minerals are important factors during the delicate acid base equilibrium when partaking in normal physiological processes. Studies suggest phosphorus based interactions serve more than just structural roles but also regulate physical functions ranging from calcium metabolism to gene transcriptional control7,8,9.

Selenium is one final core component as tackled in reference towards black walnut ingestion10. Due to increasing pollutant levels in urban settings, industrialized countries are subjected to nutritional deficiencies showcasing decreased antibody production and impaired oxygen transportation11,12. By availing selenium through dietary approaches via supplements and foods, metabolic derangements can be managed across various pathologies yet unrivaled benefits reported out of consumption13,14.

Conclusion

Overall, black walnuts are not only enjoyable but packed full of beneficial micronutrient compounds. These allow the micronutrient to fulfill both structural and regulatory physiological functions while remaining beneficial against oxidative stress pathways. A healthy individual should aim to consume between 5-6 servings of them per week in order to maintain balanced nutrition profiles as much as possible. In conclusion, black walnuts provide essential minerals which may become deficient if not regularly eaten.

References

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2. Kostelnick AL, Reid MM. Anatomical Description, Toxicityand Storabilityof Corylus americana SeedsContained WithinCandied Cones. HortScience 2018;53(2):134–140. DOI: 10.21273/HORTSCI12620-18

3. USDA Food Composition Database for Standard Reference. Micronutrient Data [Internet]. 2017. Available at https://ndb.nal.usda.gov/. Accessed December 9, 2019

4. Mantouras I, Goussev SV, Alexandrou AP. Metabolic SyndromeComplications:Manganese-Niacin Interactions Criticalfor Disease Prevention Biology Trace Element Research 2011;144(3):235–242. DOI: 10.1007/s12011-010-8872-z

5. Dadkhah F, Hosseinpanah F, Shidfar F, Delazar A, Mazaheri H, Zakerinia M et al. Effect of Manganese Supplementationon LipidPeroxidationin Diabetic Rat International Journal for Vitamin and NutritionResearch 2004;74(4):281–288. DOI: 10.1024/0300-9831.74.4.281

6. Phillips KM, Lust JA, Campagne DZ, Winnie GA. PhosphorusAvailability in SelectedCommonWalnut Species Crop Science 1993;33(5):1047–1052. DOI: 10.2135/cropsci1993.0011183x003300050029X

7. Hulbert SJ, Mahoney NA, Shaw DJ. Emerging RoleofPhosphorylation inthe Regulation ofGene Expression Cell Signal 2010;22(9):1399–1409. DOI: 10.1016/j.cellsig.2010.04.009

8. Walle SA, Doucet ME, Quelle FW, Hunter T. Mechanismsof Action of CK2 Protein Kinase International Review of Cytology2001;206:75–118. DO:10.1016j.ircymt.20016.561

9. Shuai X, Li S. Opposite Roles ofCalciumSignaling andProteinKinase C Activation inRegulating Gene Transcription Cellular Signalling 2005;17(11):1365–1381. DOI: 10.1016/j.cellsig.2005.06.011

10. US Department of Agriculture Agricultural Research Service Nutrient Data Laboratory Selenium [Internet]. 2015. Availablehttps://www.ars.usda.gov/ARSUserFiles/80400550/Data/Selenium/se.pdf.Accessed December 9, 2019

11. French NP, Marrs TC. Effects of Pollution on Biological Systems Taylor & Francis 2006; 24(1):83–95. DOI: 10.1080/02608606006405040.

12. Hertzler SR, Esch JJ 3rd, Nabiuni P, Bell PGV, Finley JW. Molecular basis ofselenium binding tomammalianselenoproteins Biofactors 2005;23(3):163–174. DOI: 10.1002/biof.552230303

13. Wang YM, Yu B, Na EPD, Corong ESC, Ganapathy V, Santhanam L et al. Physiological FunctionsofSelenoproteins Comprehensive Reviews inFoodScience and FoodSafety 2013;12(2):176–187. DOI: 10.1111/1541-TFSS.12037

14. Driscoll CW, Jin SL, Schwarzfeld CJ, Oh SSASL, Lyu LC, Stevens RD, Rayman MP. Autism Risk Factors: Insights fromHumanandMouse Genetics Nature Medicine 2016;22(8):850–861.DOI: 10.1038/nm.4173