Walnuts are commonly known as ‘Akhrot‘ in Hindi, ‘Akrottu‘ in Tamil, ‘Akrothandi‘ in Malayalam, ‘Acrota‘ in Kannada, ‘Akroot Kaya‘ in Telugu, ‘Akrod‘ in Marathi and ‘Akrot‘ in (Gujarati & Bengali). Walnut is one of the most common ingredients in our daily life. We consume walnut with chocolates, cakes, cookies, etc. Even if they have some bitter taste, people love them. There are two types of walnuts-black and common brown, which you all must be aware of. Both types are really beneficial for our body, let’s start.
What are Walnuts?
Walnuts are food seeds from Juglans genus trees. They are the round fruit of the walnut tree, the single seed fruit. Walnut’s fruit and seeds are attached in a thick, unstoppable husk. The shell of the fruit surrounding the kernel is hard and two-half.
Walnuts are always considered as ‘brain food’, probably in the surface structure of the nut, there is an inclosed presence like the brain. For that reason, they are considered as symbols of wisdom, from which it is believed that they actually increase the intelligence of someone.
Nutrition Information of Walnut
Walnut is one of the healthy snacks in the world is appropriate. These are nutrients and antioxidant-dense fruits. Below information is based on 100 grams serving.
|Nutrition Facts serving Size 100gm|
|Total lipid (fat) [g]||35.71|
|Carbohydrate, by difference [g]||47.59|
|Fiber, total dietary [g]||3.6|
|Sugars, total [g]||32.14|
|Calcium, Ca [mg]||71|
|Iron, Fe [mg]||1.29|
|Potassium, K [mg]||232|
|Sodium, Na [mg]||446|
|Vitamin C, total ascorbic acid [mg]||0|
|Vitamin A, IU [IU]||0|
|Fatty acids, total saturated [g]||3.57|
|Fatty acids, total monounsaturated [g]||5.36|
|Fatty acids, total polyunsaturated [g]||25|
|Fatty acids, total trans [g]||0|
The above-mentioned nutritional information provides a picture of how profitable walnuts are for the human body. Minerals, vitamins and other nutrient groups provide effective nutritious value to this fruit.
1.Helps weight loss:
Contrary to the belief of people, walnut can make a part of the weight management diet. Many studies have suggested that regular consumption of walnuts is unlikely to be due to weight gain or obesity. In fact, ounces of walnuts contain 2.5 grams of omega 3 fats, 4g proteins and 2g fiber which help in providing saturation. Any successful weight management plan should include disorder factors; therefore, the walnut is undoubtedly the right food whether you are in the weight management program. Despite being dense in calories, walnut may be an important tool to help you lose weight.
2. For Better Sleep and Stress:
Wallets contain melatonin, and this compound is said to be associated with a better sleep pattern. In addition, omega-3 fatty acids keep blood pressure low and help in relieving stress. For that reason, eating walnuts is a great way to improve sleep.
3. Best for your Hair Care:
Wallets are also responsible for healthy hair because they strengthen hair follicles and freeze scalp dandruff. It also offers thick, long and strong hair. You can also use your husk as a natural highlighter.
4. Prevents heart disease:
According to NIH walnut, omega 3 is rich in fatty acids which help improve heart health. Fresh raw walnuts are full in amino acids L-arginine, and monounsaturated fatty acids (72%) are like oleic acids. It includes linoleic acid, alpha-linolenic acid (ALA), and Era such as arachidonic acid. The inclusion of these nuts in any diet helps prevent coronary heart disease in favor of healthy lipid supply.
5. Prevents diabetes:
All types of nuts are associated with low risk of diabetes and there is no exception to walnuts. According to a study, women who consumed 28 grams of walnuts twice a week were less likely 24% to develop type 2 diabetes. The study was published in the Journal of Nutrition, and even though it was organized on women, experts believe that benefits will be similar to men.
6. Makes your skin glow:
Walnuts are rich in B vitamins and antioxidants that prevent your skin from free radical damage and prevent aging and wrinkles symptoms. So if you want long-lasting skin in your middle age, then daily eat walnuts.
7. Cancer Prevention:
Cancer is a deadly disease and the beginning of a healthy lifestyle can stop its beginnings. The walnut is a treasure of antioxidants From their fruit core to their hard shell, walnuts are enriched in phenolic acids. Oxidative stress can be a possible cause of cancer acceleration in the body and every day there is some walnut that can prevent you from this life-threatening illness.
8. For Breast Cancer
The American Association for Cancer Research has published in its research volumes of 2009 that taking a few walnuts every day can help reduce the risk of breast cancer.
9. For Pregnancy
Keeping the walnuts can be of great benefit to those people who are hoping. Nuts contain healthy Vitamin B-complex groups like Folates, Riboflavin, Thiamin etc. These are essential for pregnant women and embryos.
10. Cleanse Digestive System
This superfood helps in detoxification by removing the toxins and waste and helps in cleaning the internal digestive system. It also cures constipation. In the US, Professor Laurie researcher Laurie Berele of Louisiana State University said in his research report that walnuts help intestines and have prebiotic properties. Eating walnuts every day increases lactobacillus, ruminococcus, and rosburea, which helped the gut for better function
On average, 7-9 walnuts are considered safe for consumption. However, if you eat too many nuts, then there are some side effects, which are as follows:
Allergic: Allergic reactions may occur as a result of hypersensitivity from minor to fatal.
Digestive issues: excessive consumption of nuts can cause nausea, stomachache, diarrhea, swelling, and more.
Increasing weight: Although it is a source of good fats, taking more of this nut can increase your weight like crazy!
Pregnancy and breastfeeding: Expectations of women and nursing are only advised that they consume only in the prescribed quantity. If you wish to increase your dose, consult your doctor.
Quick Service Tips
Walnut can be integrated into your diet to get all related health benefits. Some ways to add them to your diet are as follows:
- Add chicken and fish chopped nuts before cooking them.
- Ground the nuts and use powders on sandwiches, salads, or any other dish.
- Add chopped walnuts in a sour taste to a nut.
- To make a healthy dessert add it to curd and berries.
- Crazy Roti for a Healthy Snack Option