Despite their name, African walnuts (Coula edulis) aren’t related to walnuts.

However, African walnuts are also another superfood that you should incorporate into a healthy diet since they offer many benefits, such as lowering your risk of diabetes and boosting your heart health.

5 Reasons to eat African walnuts, a nutrient-rich superfood

African walnuts, also called Gabon nuts or tiger wood, are native to tropical West African countries, from Sierra Leone to the Democratic Republic of Congo, and all the way to Nigeria and other West African countries.

African walnuts are round with dark brown shells and whitish nuts encased within the shell. While they are similar to walnuts in shape and size, they are not related. Gabon nuts are sometimes called African walnuts or black walnuts because of their dark color.

Include African walnuts in your diet to enjoy these amazing health benefits:

African walnuts are full of vitamins and minerals

A 100-gram serving of African walnuts contains calories (315 kcal), carbohydrates (13.14 g), fats (17.39), fiber (5.99) and protein (24.01).

The same serving also contains the following vitamins and minerals:

• Calcium
• Copper
• Folate
• Iron
• Magnesium
• Omega-3 fatty acids
• Omega-6 fatty acids
• Potassium
• Sodium
• Thiamin
• Vitamin B6
• Vitamin B7
• Vitamin C
• Vitamin E
• Zinc

Vitamin B6 or pyridoxine is a water-soluble vitamin that has many bodily functions. It is essential for protein, fat and carbohydrate metabolism, as well as red blood cell and neurotransmitter production.

The body can’t produce vitamin B6, so you need to obtain it from foods or supplements. Consuming adequate amounts of vitamin B6 is important for your overall well-being. Vitamin B6 can also help prevent and treat chronic diseases.

Vitamin B7 helps your body metabolize carbohydrate and fat, which are both essential for normal bodily function.

Vitamin E is an antioxidant that protects your body from free radical damage, which is linked to diseases like cancer. Vitamin E is a fat-soluble antioxidant found in many foods. This vitamin can boost your immune system and help keep your blood vessels healthy. Additionally, it is needed for gene expression and cell signaling.

African walnuts can help lower cancer risk

African walnuts contain polyphenols called ellagitannins which certain microbes in the gut convert to urolithins.

Urolithins have anti-inflammatory properties that may help prevent colorectal cancer and hormone-related cancers like breast and prostate cancer.

African walnuts can help prevent heart disease

African walnuts contain the amino acid arginine, which is needed for cell division, immune system function, wound healing and the release of hormones.

African walnuts also contain flavonols like juglone, morin and quinone that support heart health and help prevent heart-related diseases.

African walnuts may help reduce diabetes risk

Exercising regularly, following a balanced diet and consuming African walnuts can help you maintain a healthy weight, which is key to lowering your risk of developing high blood sugar (hyperglycemia) and diabetes.

According to studies, eating African walnuts is beneficial for people who want to maintain healthy blood sugar levels and lower their obesity risk. Reports suggest that 100 grams of shelled African walnuts contain 13.14 g of carbs and zero cholesterol, making it a healthy snack that can promote weight loss.

African walnuts can promote healthy weight loss and maintenance

African walnuts contain vitamin B7, which is essential for key metabolic processes. They also contain dietary fiber and protein that can help promote healthy weight loss.

Studies suggest that a one-ounce serving of African walnuts contains fiber, protein and healthy fats that can help you feel full for longer. The vitamin B7 and fiber in African walnuts can also help boost your metabolism.

Incorporating African walnuts into a healthy diet

Here are some ways you can add African walnuts to your regular diet:

• You can eat them raw or cooked (grilled or boiled).
• Eat a handful as a snack.
• Add them to your breakfast cereal or yogurt.
• African walnuts can be fermented and used as a condiment.
• Use them in various sweet and savory recipes.
• Add them to meats and salads.
• Add them to grain-based dishes like brown rice with mushrooms.
• African walnut leaves and young shoots are sometimes eaten with cooked rice in some parts of West Africa.

Follow a balanced diet and consume African walnuts to improve your heart health and lower your risk of developing diabetes.

Sources:

Guardian.ng

HealthBenefitsTimes.com

ReadOutsider.com

Healthline.com

MedicalNewsToday.com

Health.Harvard.edu