Cevizin Besin Değeri ve Sağlıklı Beslenmedeki Önemi

Yıl 2017, Cilt: 46 Sayı: (Özel Sayı 2) 3. Ulusal Ceviz Sempozyumu, 1 - 9, 31.12.2017

Seyit Mehmet Şen

Öz

Antik Roma’da cevizin ismi Jovis Glans yani Jüpiter’in Meyvesidir. Ceviz batı kaynaklarında Royalnut olarak bilinir. Ceviz Glisemik indeksi en düşük gıdalardan biridir. Ceviz enerji değeri çok yüksek olan bir meyvedir. Genel ortalama olarak cevizin yağ oranı %65 olarak kaydedilmiştir. Ceviz esansiyel yağlar (Omega 3 ve 6) bakımından çok zengindir. Ceviz özellikle Omega 3 yağının en zengin bitkisel kaynaklarındandır. Cevizlerde trans yağ yoktur. Cevizin 100 gramı %13.7 karbonhidrat; %15.2 protein içerir. Cevizdeki karbonhidratın %6.7’si lif olup; cevizin laksatif etkisini artırır. Cevizler B₁, B₆, B₉ ve E vitamini bakımından zengindir. Ceviz beyin sağlığı için gerekli olan gümüş iyonlarını içerir. Ceviz Antioksidan bakımından en zengin sert kabuklu meyvedir. Günde sadece 6–7 ceviz yemek yüksek seviyede Antioksidan için yeterlidir. Uyku hormonu olarak da bilinen Melatonin çok güçlü bir Antioksidan olup cevizde bol miktarda vardır. Ceviz antiagin bakımından zengin olan on gıda arasında yer alır. Ceviz yağı Ellagic asit, Gallic asit ve Malik asit içerir Resveratrol, cevizde bulunan bir bitki kimyasalı olup Sırt 1 enzimini aktif hale getirir. Ceviz, mutluluk hormonu olarak bilinen Serotonin’in en önemli kaynağıdır. Ceviz iyi bir antioksidan olan Phytik Asit içerir.

Anahtar Kelimeler

Ceviz , Omega 3 , lif , kalp sağlığı , antioksidan , melatonin

Walnut’s Food Value and its Importance in Human Nutrition

Öz

Walnut is a fruit that keeps the essential foods largely that people need to have healthy nourishment. Because, like other hard-shell fruits, walnut, in fact is a seed and all seeds are highly rich with regard to nutrient they contain. Thus, consuming a handful of raw walnut a day largely provides the proteins, fat, antioxidant, some vitamins and minerals that a person needs a day. That’s why we have to take into consideration walnut as an enriched food in terms of useful substances for health. Especially, walnut is a rich source in terms of Omega 3 which is useful for a regular health. Walnut contains many healthy food substances, minerals, antioxidants and vitamins. These are essential for our health system.

Anahtar Kelimeler

Walnut , Omega 3 , fibre , heart health , antioxidant , melatonin

Kaynakça

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