Walnuts are one of the oldest known nuts, having been used for over a thousand years. These tree nuts are low-sodium snacks with concentrated amounts of good fats. Walnuts are cholesterol-free and loaded with omega-3 fatty acids, essential fatty acids needed in the body. An interesting fact about walnuts is that back in ancient times, it was regarded as royal food due to their high nutritional content. Walnuts can be eaten as a snack or used as a topping for salad, pasta, cereals, and baked products.
10 Best Walnut Benefits You Should Know
The list below is just the surface of the many health benefits of walnut (Akhrot) that it offers. The benefits of consuming walnuts are that they affect the brain, heart, and bones and aid digestion and weight loss. To better understand each of the health benefits that walnuts exert, we have curated a list of their benefits and a detailed explanation.
1. Walnut Benefits for Brain Health
Walnuts are more popularly known as ‘brain food’ because they resemble 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 brain’s processing speed and enhance mental flexibility.
The high amount of polyunsaturated fats, polyphenols, and vitamin E present in walnuts also helps reduce brain damage and inflammation. Walnuts have also been linked to improving mood, learning skills, and reducing anxiety.
- A 100g of walnuts contains 21mg of Vitamin E.
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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 prevent blood clot formation, promoting a healthy heart.
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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.
- A 100g of walnuts contains 47g of Monounsaturated Fats.
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 help treat dandruff, strengthens your hair, and enhances hair colour. The omega-3 fatty acids in the walnut strengthen the hair follicles, promoting stronger and healthier 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.
- A 100g of walnuts contains 8.9g of Omega-3
4. Walnut Benefits Help to Boosting Metabolism
People with slow or sluggish metabolism can consume a handful of walnuts daily to boost their metabolism. They are full of essential fatty acids and assist with metabolism, production, growth, and other metabolic processes.
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5. Walnut Benefits for Skin
Walnuts also have high quantities of vitamins B and 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 overall well-being of the skin. The richness of antioxidants rich food and vitamin E helps remove 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 skin ageing.
- A 100g of walnuts contains 0.5g of Vitamin B6.
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 the child’s IQ, memory, and concentration powers.
Walnuts are a rich source of vitamins, protein, minerals, and antioxidants, which promote a healthy pregnancy and a baby’s brain development.
7. Walnuts Good for Weight Loss
Although the major nutrient present in walnuts is fat, most of these are polyunsaturated fats. Further, they control your appetite and hunger, 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.
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8. Akhrot Good for Bone Health
The rich amount of calcium and copper in walnuts helps maintain 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.
A 100g of walnuts contains 98mg of Calcium.
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’s growth and function. There have been promising findings and clinical data to show that omega-3 fatty acids may 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 fibre with an outstanding serving. Diabetics should get them without fear since they do not contribute to the kilos.
A 100g of walnuts contains 7g of Fibre.
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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-Ounce | Nutritional Value |
|---|---|
| Sugar | 0.7g |
| Fibre | 1.9g |
| Carbs | 3.9g |
| Walnut Calories | 184g |
| Fat | 18g |
| Sodium | 0.6mg |
| Protein | 4.3g |
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Way to Use Walnuts in Your Diet
Walnuts can be eaten as a standalone snack or used for dressing salads, pasta, and cereals. Here are some of the ways walnuts can be eaten:
- 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 packed with all the essential nutrients the body needs. They can be consumed in various ways, making 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 fibre content (100g of walnut contains about 7g of fibre). 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
Walnuts can be dangerous for asthmatic people as it can cause breathing problems and tongue swelling. Therefore, they should take proper medical care.
Cause Allergic Reactions
Histamines present in them can cause allergic flare-ups in people. Some 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.
It is recommended that healthy adults should eat around 1 – 5 almonds to fulfil their daily nutritional requirements.
Eating walnut in excessive amounts can lead to stomach issues like bloating, stomach aches, and diarrhoea. Since they are high in calories ( 100 g contains about 654 calories), overeating may lead to weight gain instead of weight loss.
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 reflux
