Walnut ( Akhrot ) Benefits, Nutrition, Way to Use & Side Effects

Walnuts are one of the oldest known nuts, having been in use for over a thousand years. These are a type of tree nuts belonging to the walnut family. The most common type of walnut in use is the English Walnut, also known as the Persian Walnut. It is famous for its healthy ingredients and many walnut benefits for living your healthy lifestyle.

Walnuts can be eaten as a snack in itself or can be used as a topping for salad, pasta, cereals, and baked products. 

Walnut oil is also a popular salad dressing. The benefits of eating walnuts are endless as these have been scientifically proven to provide the body with a plethora of essential nutrients. Walnuts are rich in omega-3 fats, fiber, vitamins, and minerals.

walnuts benefits

10 Wanut (Akhrot) Benefits

The list above is just the surface of the many health benefits of walnut (Akhrot) that offers. Walnuts are beneficial for the brain, heart, bones, aids in digestion and weight loss. Let’s understand better.

1. Walnut Benefits for Brain Health

Walnuts are more popularly known as ‘brain food’ owing to their resemblance with the human brain. The anti-inflammatory main advantage of walnuts is that they protect the brain from damage. Eating walnuts has also been proven to improve memory, increase the processing speed of the brain and enhance mental flexibility.

The high amount of polyunsaturated fats, polyphenols, and vitamin E present in walnuts also helps in reducing damage and inflammation to the brain. Walnuts have also been linked to improving mood, learning skills, and reducing anxiety.

Also Read: Health Benefits of Almonds

2. For a Healthy Heart

Walnuts contain monounsaturated fatty acids such as alpha-linolenic acid and linolenic acid, helping to ease inflammation and lower bad cholesterol in the body. They can also help in preventing the formation of blood clots, thereby promoting a healthy heart.

Also Read:- Best Walnut Brands

Walnuts can decrease the risk of cardiovascular disease, and walnut oil has more beneficial effects on endothelial activation, which is the lining of our blood and lymphatic vessels.

3. Walnut Benefits for Hair

Apart from keeping the hair strong and shiny, incorporating walnuts in your hair care regimen promotes a healthy scalp and reduces the chances of baldness. Consuming walnuts also helps in treating dandruff, strengthens your hair, and enhances the hair colour. The omega-3 fatty acids present in the walnut strengthen the hair follicles, promoting stronger and healthier hair. 

Walnut Benefits for Hair

Walnuts are also an excellent source of vitamin B, protein, and magnesium, which nourish the scalp. Eating walnuts helps combat the thinning of hair and promotes hair growth.

4. Helps in Boosting Metabolism

People with slow or sluggish metabolism can consume a handful of walnuts every day to boost their metabolism. They are full of essential fatty acids and assist with metabolism, production, and growth, as well as other metabolic processes.

Read Also:- Black Coffee Good For Weight Loss

5. Walnut Benefits for Skin

Walnuts also have high quantities of vitamins B, E and antioxidants such as ellagic acid, catechin, melatonin, and phytic acid. All of these nutrients help in preserving the health of the skin and the overall well-being of the skin. The richness of antioxidants rich food and vitamin E helps in removing dead skin cells and dirt from the skin, thereby exfoliating the skin. Regular consumption of walnuts also boosts the skin by preventing fine lines and wrinkles, promoting healthy ageing of the skin.

Walnut Advantages for Skin

6. Walnut During Pregnancy

Walnuts are healthful and highly recommended to be eaten during pregnancy to aid in developing a child’s brain. Maintaining a healthy intake of walnuts during pregnancy has been shown to improve IQ, memory, and concentration powers in the child. 

Walnuts are a rich source of vitamins, protein, minerals, and antioxidants, which promote a healthy pregnancy and a baby’s brain development.

7. Walnuts for Weight Loss

Although the major nutrient present in walnuts is fat, most of these are polyunsaturated fats. Further, they keep your appetite and hunger in control, hence assisting in weight loss. Unlike many other dry fruits, Walnuts do not cause weight gain. You can have a handful of walnuts at any time of the day to overcome hunger pangs and stay full for a while.

Walnut Good For Weight Loss

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8. Akhrot Good for Stronger Bone Health

The rich amount of calcium and copper present in walnuts helps maintain a high bone density. It also helps in bone formation. Walnuts assist with the body’s increased calcium absorption. They also decrease calcium excretion during metabolic processes.

9. Induces Better Mood

As already mentioned, Walnuts are rich in omega-3 fatty acids. Omega-3 fatty acids are essential for the central nervous system to grow and function. There have been promising findings and clinical data to show that omega-3 fatty acids may well play a part in some mood disorders.

10. A Healthy Option for Diabetics

Walnuts help to develop insulin resistance, stabilize blood glucose levels, and reduce the risk of type 2 diabetes. They have protein, good fat, and fiber with an outstanding serving. Diabetics should get them without fear since they do not contribute to the kilos.

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Walnut (Akhrot) Nutritional Facts & Value

Here is a comprehensive list of all the essential nutrients that walnuts provide to your body:

Nutrition per 1-OunceValue
Walnut Calories184g

Also Read:- Raisins Benefits

Way to Use Walnuts in Your Diet

Walnuts can be eaten as a standalone snack or can be used for dressing salads, pasta, and cereals. Here are some of the ways walnuts can be eaten:

Walnut Uses
  • Topped on salads.
  • Topping on yoghurt and oatmeal.
  • Walnut oil can be used for salad dressing.
  • Chopped walnuts can be used in pasta and baked food items.
  • Finely ground to be used in a dip or sauce.
  • Crushed walnut can be used for coating fish and chicken.
  • You can make homemade granola with walnuts and a mixture of nuts, seeds, and dried fruits.

Walnuts are one of the most nutritious food items available and are packed with all the essential nutrients needed by the body. They can be consumed in a variety of ways, which makes it easier for you to consume them. Incorporating walnuts into your diet offers a host of health benefits.

Walnuts (Akhrot) Side Effects

While this delicious nut has a wide range of benefits, there are some side effects of walnuts (Akhrot). Let us understand some of their side effects.

Ulcers in the Body

Excessive consumption of walnuts may be very bad for people with ulcers. It may cause internal bleeding due to ulcers. Therefore, eat them in moderation.

Digestive Problems

They are high in fiber content (100g of walnut contains about 7g of fiber). This can cause digestive problems like bloating, diarrhoea, stomach ache, and constipation.

Weight Gain

Did you know that walnut is high in calories? 100g of it contains about 654 calories. Therefore, they must be consumed in moderation to avoid excessive weight gain.

Dangerous for Asthmatic People

Walnut can be pretty dangerous for asthmatic people as it can cause breathing problems and swelling of the tongue. Therefore, they should take proper medical care.

Cause Allergic Reactions

Histamines present in them can cause allergic flare-ups in people. Some of the symptoms can include hives, swelling of the mouth and throat, itching, and anaphylactic shock.

Precaution for Pregnant Women

Eating them in excess amounts can cause stomach aches and nausea in pregnant women. As a result, they should be taken in moderation.

How many walnuts should I eat per day?

It is recommended that healthy adults should eat around 1 – 5 almonds to fulfil their daily nutritional requirements.

What is bad about eating walnuts?

Eating walnut in an excessive amount can lead to stomach issues like bloating, stomach aches, diarrhoea. Since they are high in calorie content ( 100 g contains about 654 calories), overeating may lead to weight gain instead of weight loss.

Can walnuts help acid reflux?

Yes, Walnuts are rich in omega-3 fatty acids ( 28 g of walnut contain about 2.5 g of omega-3 – fatty acids); these fatty acids can help neutralize the symptoms of acid reflux in people. Therefore, they are helpful with acid reflx

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