Walnuts, or Akhrot in Hindi, are known as superfoods. But why? It is because of the several health benefits of walnuts! Although crunchy and tasty, walnuts have much more than that- a goodness packed with omega-3 fatty acids and many antioxidants.
This dry fruit that looks like a brain provides more than 20 essential nutrients and is a real health treasure. Studies even show that eating 5 walnuts a day can boost brain function and be beneficial for heart health! You will be surprised to know that walnuts can also be your ally in your weight loss plans!
Many people like eating walnuts in several ways, from quick snacking to sprinkling on yogurt or tossing them in a smoothie. If you want an energizing boost to be added to your diet in the easiest way, walnuts might be the secret ingredient you’re missing.
So, let’s look at why this little nut is worth all the adulation!
Why Walnuts Are A Superfood?
Walnuts or akhrot (in Hindi) are edible seeds or nuts that are harvested from the fruit of the walnut tree. Scientifically known as Juglans regia. Thus, these nuts are enclosed in a hard, woody shell and are characterized by their distinct, wrinkled, and light brown or tan-colored kernels.
So, here we are sharing the two main types of walnuts commonly consumed:
- English Walnuts (Juglans regia): These are the most commonly found walnuts in stores and are known for their mild, sweet flavor. They have a thin shell that is relatively easy to crack open, revealing the edible kernel inside.
- Black Walnuts (Juglans nigra): Black walnuts are native to North America and are known for their stronger, earthy flavor. They have a thicker, harder shell that can be challenging to crack open compared to English walnuts in Bharat (India).
Did you know walnuts are highly nutritious and are a good source of healthy fats, particularly omega-3 fatty acids?
They also provide essential nutrients like vitamins (such as B vitamins) and minerals (such as magnesium). However, walnuts also come under a list of foods rich in antioxidants.
Nutritional Value Of Walnuts
So, here’s a table providing an overview of the approximate walnuts nutrition value of 28 grams of English walnuts, according to the U.S. Department Of Agriculture:
| Nutrient | Amount per 28g |
| Calories | 185 |
| Total Fat | 18.5 grams |
| Saturated Fat | 1.7 grams |
| Monounsaturated Fat | 2.5 grams |
| Polyunsaturated Fat | 13.4 grams |
| Omega-3 Fatty Acids (ALA) | 2.5 grams |
| Omega-6 Fatty Acids | 10.9 grams |
| Total Carbohydrates | 3.9 grams |
| Dietary Fiber | 1.9 grams |
| Sugars | 0.7 grams |
| Protein | 4.3 grams |
| Vitamin E | 0.2 mg |
| Vitamin B6 | 0.2 mg |
| Folate | 28.6 mcg |
| Niacin (Vitamin B3) | 0.2 mg |
| Riboflavin (Vitamin B2) | 0.1 mg |
| Thiamin (Vitamin B1) | 0.1 mg |
| Vitamin K | 0.8 mcg |
| Calcium | 27.2 mg |
| Magnesium | 44.2 mg |
| Phosphorus | 98.6 mg |
| Potassium | 125 mg |
| Zinc | 0.9 mg |
| Copper | 0.4 mg |
| Manganese | 0.9 mg |
Walnuts are a nutrient-dense food and are particularly rich in healthy fats, omega-3 fatty acids, antioxidants, and various vitamins and minerals, making them a valuable addition to a balanced diet.
Amazing Benefits Of Walnuts For Your Health And Wellness!
So, here are the benefits of eating walnuts explained in detail:
1. Heart Health
Omega-3 Fatty Acids: Walnuts are one of the omega 3 rich foods. Also, a rich source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Consuming ALA has been linked to a reduced risk of heart disease by lowering bad cholesterol levels (LDL) and improving overall cholesterol profiles.
2. Walnut Benefits For The Brain Function
Omega-3 fatty acids, particularly ALA, are known to support cognitive function and protect against age-related cognitive decline. They may also reduce the risk of neurodegenerative diseases like Alzheimer’s.
3. Antioxidant Properties
Antioxidants: Walnuts contain polyphenols, vitamin E, and other antioxidants that combat oxidative stress, reducing inflammation and the risk of chronic diseases, including heart disease and cancer.
4. Weight Management
Despite their calorie content, walnuts can help control appetite due to their high protein, fiber, and healthy fat content, making them a satisfying and nutritious snack that aids in weight management.
According to the National Library Of Medicine, a walnut-enriched diet can promote weight loss and have favorable effects on LDL (bad cholesterol).
5. Control Blood Sugar
Improved Insulin Sensitivity: Some studies suggest that incorporating walnuts into a balanced diet may improve insulin sensitivity. It also potentially helps individuals with diabetes regulate blood sugar levels.
6. Anti-Inflammatory Effects
Reduced Inflammation: Walnuts’ antioxidants and healthy fats have been associated with reduced inflammation in the body, which is beneficial for overall health and chronic disease prevention.
7. Reduce The Risk Of Certain Cancers
Cancer Protection: Emerging research indicates that compounds in walnuts, such as ellagitannins, may have protective effects against certain types of cancer, including breast and prostate cancer.
8. Walnuts For Anti-Aging
Cellular Health: Many health nutritionists involve walnuts in anti aging diet plan due to their antioxidant properties. The antioxidants in walnuts may help protect cells from damage, potentially slowing down the aging process.
Why You Should Try Eating Soaked Walnuts?
Consuming soaked walnuts in the morning offers several potential health benefits due to the unique properties of walnuts and the advantages of soaking them. So, here’s are some soaked walnuts benefits for you:
1. Improved Digestibility
Soaking walnuts overnight can make them easier to digest. Thus, this process reduces the phytic acid content, which is an anti-nutrient that can interfere with the absorption of minerals like calcium, iron, and zinc. Also, soaking helps neutralize phytic acid, making the nutrients in walnuts more bioavailable.
2. Enhanced Nutrient Absorption
By reducing phytic acid, soaking walnuts can enhance the absorption of essential minerals and vitamins from both the walnuts themselves and other foods you consume during the day.
3. Digestive Health
Soaked walnuts can be gentler on the digestive system, potentially reducing the risk of digestive discomfort, bloating, or gas that some individuals may experience when consuming raw or unsoaked nuts.
4. Walnuts For Hydration
Soaked walnuts are higher in moisture content, contributing to your daily hydration needs. This can be especially beneficial when consumed in the morning to kickstart your day with proper hydration.
5. Nutrient Retention
While some nutrients may leach into the soaking water, the majority of essential nutrients remain in the soaked walnuts, ensuring that you still benefit from their nutritional value.
6. Walnuts Benefits For Brain Health
Walnuts are rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which is beneficial for brain health and cognitive function. Also, consuming soaked walnuts in the morning may provide an early boost to brain function and focus. Walnuts are one of the best brain boosting food for young ones.
How To Include Walnuts In Your Diet?
Walnuts are incredibly versatile and can be enjoyed in various forms. So, here are some popular and nutritious ways to incorporate walnuts:
1. Raw Snacking: Eating a handful (about 1 ounce or 28 grams) of raw walnuts as a snack is one of the simplest ways to enjoy their natural flavor and nutritional benefits. Keep a small container of walnuts with you for a quick and convenient on-the-go snack.
2. Roasted Walnuts: Roasting walnuts can enhance their flavor and texture. To roast walnuts, spread them on a baking sheet and roast in the oven at 350°F (175°C) for about 8-10 minutes or until they become fragrant.
3. Chopped And Toppings: Chop walnuts and use them as toppings for salads, yogurt, oatmeal, or cereal. They add a satisfying crunch and nutty flavor to your meals.
4. Walnut Butter: Make your own walnut butter by blending raw or roasted walnuts in a food processor until smooth. You can enjoy it on whole-grain toast, in sandwiches, or as a dip for fruits and vegetables.
5. Trail Mix: Create a homemade trail mix by combining walnuts with other nuts, dried fruits, and a touch of dark chocolate for a balanced and nutritious snack.
6. Baking And Cooking: Incorporate chopped walnuts into muffins, pancakes, waffles, or bread recipes for added texture and nutty flavor. They can also be used in stuffing, meatloaf, and various savory dishes.
7. Smoothies: Add a tablespoon or two of walnut butter or a handful of walnuts to your morning smoothie for an extra boost of healthy fats, protein, and a creamy texture.
8. Walnut Pesto: Prepare a flavorful walnut pesto by blending walnuts with basil, garlic, olive oil, Parmesan cheese, and a dash of lemon juice. Serve it as a pasta sauce, on sandwiches, or as a dip.
Enjoy Benefits Of Walnuts With These Recipes
From savory salads to delectable desserts, let’s explore a variety of creative ways to incorporate this:
1. Pear And Walnut Salad Recipe
A delightful fusion of crisp, juicy pears, crunchy walnuts, and vibrant greens, all brought together with a zesty dressing. This refreshing salad is not only a symphony of flavors and textures but also a nutritious and visually appealing addition to your dining table.
2. Walnut-Crusted Salmon
Ingredients
- 4 salmon fillets
- 1 cup crushed walnuts
- 1/4 cup whole wheat breadcrumbs
- 2 tablespoons yellow mustard
- 2 tablespoons honey
- 1 tablespoon olive oil
- 1 teaspoon lemon zest
- Salt and pepper to taste
Instructions:
- Firstly, preheat your oven to 190°C and line a baking sheet with parchment paper.
- Secondly, in a bowl, combine crushed walnuts, breadcrumbs, lemon zest, salt, and pepper.
- In another bowl, mix yellow mustard and honey.
- Brush each salmon fillet with the mustard-honey mixture.
- Press the mustard-coated side of each salmon fillet into the walnut mixture to create a walnut crust.
- Place the salmon fillets on the prepared baking sheet, walnut side up.
- Drizzle olive oil over the salmon.
- Bake until the salmon is cooked. And turns the walnut crust golden brown.
- Serve hot with your favorite side dishes.
3. Walnut And Spinach Salad
Ingredients:
- 4 cups fresh baby spinach leaves
- 1/2 cup chopped walnuts
- 1/4 cup crumbled feta cheese
- 1/4 cup dried cranberries or raisins
- 1/4 red onion, thinly sliced
Instructions
- In a large salad bowl, combine the fresh spinach leaves, chopped walnuts, crumbled feta cheese, dried cranberries or raisins, and thinly sliced red onion.
- Drizzle with your preferred dressing and toss the salad to evenly coat the ingredients.
- Serve immediately as a delicious and nutritious side salad or add grilled chicken or salmon for a complete meal.
- Enjoy!
Who Should Avoid Eating Walnuts?
Despite offering a plethora of health benefits, walnuts are not suitable for some people who should, therefore, consider avoiding or restricting their intake of walnuts:
- Allergic Individuals: Nut-allergic people, especially tree nuts, should avoid walnuts as they bring about allergic reactions such as swelling, itching, or difficulty breathing.
- People with Digestive Problems: Individuals with gastrointestinal problems, such as irritable bowel syndrome (IBS), and those with excessive gas and bloating may not be able to consume walnuts, fin nuts, or large amounts.
- Those Taking Blood Thinners: Walnuts also prove to be a good source of omega-3 fatty acids that thin the blood. However, people using blood thinners, such as warfarin, should consult a doctor before increasing the intake of walnuts.
- Patients with Kidney Problems: Walnuts maintain extremely large amounts of potassium and phosphorus. They should restrict their consumption of these minerals in cases of kidney problems or during dialysis.
In this case, as always, a doctor is usually advised. When in doubt, you should consult to check whether walnuts would be healthy, considering that some of the preconditions exist.
A Word From Fitelo On Benefits Of Walnuts
More than just a nutritious snack, walnuts have a number of health benefits because of their rich nutrition profile. Whether you’re improving brain functioning, promoting heart health, or trying to control your weight, incorporating walnuts into your healthy diet plan can create dramatic differences.
- Walnuts: The superfood that is very well enriched with omega-3 fatty acids, antioxidants, and essential nutrients. Good superfoods that help keep the body in good health.
- Types of Walnuts:
- English Walnuts (Juglans regia): Soft, sweet flavor, easily cracked shell.
- Black Walnuts (Juglans nigra): Earthy flavor, hard shell.
- Nutritional Value of Walnuts: They are rich in omega-3s, vitamins (B6 and E), minerals (magnesium, calcium), and antioxidants.
- Health Benefits:
- Heart health, brain function, antioxidants.
- Weight management, blood sugar control, anti-inflammatory.
- Protection against certain cancers, anti-aging.
- Best Way To Consume: Raw, roasted, chopped, and Sprinkled on a topping, Walnut butter, smoothies, or baking.
- Benefits of Soaked Walnuts: They improve digestibility, enhance nutrition absorption capacity, promote hydration, decrease digestive distress, and boost brain health.
- Recipes: Pear and walnut salad, walnut-crusted salmon, and walnut and spinach salad.
- Who Should Avoid Walnuts: Nut allergies, intestinal swallowing problems, blood thinners, or kidney disease individuals are highly advised to limit or completely refrain from consuming walnuts.
Connect with Fitelo Experts, and make walnuts as part of your daily diet to enhance your health. From snacks to meals, these benefits help you on your way to a healthier and more vibrant life.
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Frequently Asked Questions
How Many Walnuts Should You Eat Per Day?
The recommended daily serving of walnuts is approximately 28 grams, which is equivalent to about 14 halves or a small handful per day.
What Is The Best Time To Eat Walnuts?
The best time to eat walnuts is in the morning, ideally on an empty stomach, to boost brain function and metabolism. They can also be enjoyed as a snack between meals for sustained energy throughout the day.
Is Walnut Good For Skin?
Yes! Walnuts for skin health include providing essential nutrients, such as omega-3 fatty acids and antioxidants. Also, it helps maintain skin moisture, reduce inflammation, and promote a healthier and radiant complexion.
Which Is Healthier, Almonds Or Walnuts?
Almonds and walnuts are healthy, but walnuts are richer sources of omega-3 fatty acids and antioxidants, enriching heart and brain health. In contrast, almonds are richer in vitamin E and fiber. Thus, they enhance skin health and digestion.
How Can Walnut Benefits For Hair Health?
The presence of rich content of nutrients like biotin, vitamin E, and omega-3 fatty acids plays an important role. Also, biotin promotes hair growth, vitamin E protects hair from oxidative stress, and omega-3 fatty acids nourish the scalp and hair follicles, leading to healthier, shinier, and potentially stronger hair.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your own transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable & healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This blog post is written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your own health before starting a restrictive diet. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
We all know that dry fruits are packed with health…