Walnuts are a common nut that is widely considered a nutritious food. However, there is no consensus on the question of which is more nutritious, raw walnuts or cooked walnuts. Some people believe that raw walnuts are more nutritious because they are not processed and retain more nutrients.
While others believe that ripe walnuts are more nutritious because they taste better and are easier to digest and absorb. So, which is more nutritious, raw walnuts or cooked walnuts? This article will focus on three aspects: nutrients, digestion and absorption, and research results**.
First, let's take a look at the nutritional content of raw and cooked walnuts. There are some differences in nutrient content between raw and cooked walnuts. Raw walnuts are rich in vitamins B1, B2, B6 and E, as well as minerals such as protein, fat, fiber, calcium, phosphorus, and iron.
The content of vitamins B1, B2, B6 and E in cooked walnuts is relatively low, but the content of minerals such as protein, fat, cellulose, calcium, phosphorus and iron is relatively high. In addition, ripe walnuts are also rich in unsaturated fatty acids, such as linoleic acid and linolenic acid, which are beneficial to human health.
Overall, cooked walnuts are higher in protein, fat, and minerals, while raw walnuts are higher in vitamins and fiber.
Secondly, let's take a look at the digestion and absorption of raw walnuts and cooked walnuts. The shell of raw walnuts is harder, and the flesh inside is also relatively hard, making it difficult to chew and digest. Whereas, ripe walnuts have a thinner shell and a softer flesh inside, making them easier to chew and digest.
Therefore, in contrast, the nutrients of cooked walnuts are more easily absorbed by the body. In addition, ripe walnuts have a better taste and are more likely to arouse people's appetite, which in turn promotes the digestion and absorption of food.
Finally, let's take a look at the results. According to some studies, cooked walnuts are higher in fatty acids, which can help lower cholesterol levels and prevent cardiovascular disease. Raw walnuts are high in vitamins and fiber, which help to enhance immunity and prevent diseases.
In addition, a study also found that ripe walnuts are higher in antioxidants, which help fight free radical damage and slow down aging. On the whole, raw walnuts and cooked walnuts have their own strengths in nutrition, and both are beneficial to human health.