Walnut (Akhrot Giri)

Walnuts

Walnuts are a wrinkly, globe-like nut that is the fruit of the walnut tree. They grow in a hard shell, which when opened reveals the walnut. This is then split in two and hence you will be familiar with seeing them as flat segments. Walnuts are usually eaten raw or roasted.

Ever notice that a walnut looks just like the human brain? According to ancient wisdom, this is more than just a coincidence. Considering one of the biggest benefits of walnuts nutrition is the ability to support your most important organ “the brain” walnuts have now been scientifically proven to be a true “brain food” and a leader among all nuts.

Walnuts can help improve your mood considering they contain one of the highest amounts of omega-3 fats of any nut. In addition to the remarkable things that omega-3 foods can do for your mind, they’re also known to support heart health and fight heart disease by lowering triglyceride levels and reducing dangerous plaque formation in the arteries.

The health benefits of walnuts include reduction of bad cholesterol in the body, improvement in metabolism, and control of diabetes. Other important health benefits of walnuts stem from the fact that these nuts possess anti-inflammatory properties, aid in weight management, and help as a mood booster. They are also believed to slow down the spread of cancer.

Nutritional Value of Walnuts:

• Nutritional value includes the energy of 190 calories per 1 ounce, or 30 grams.

• Carbohydrate content per 1 ounce is 4 grams.

• Protein found in 1 ounce is 4 grams.

• The total fat content found in 1 ounce is 18 grams, which includes both unsaturated fats and saturated fats.

• Dietary fiber found in them is about 2 grams per ounce.

• The minerals found in them include calcium, iron, magnesium, phosphorous, potassium, sodium, zinc, copper, manganese, and selenium.

• Vitamins include vitamin C, thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin B12, vitamin E, vitamin K, and vitamin A. Carotenoids found in them include beta-carotene, lutein, and zeaxanthin.

• Phytosterols in walnuts are about 20 mg per 1 ounce.

Health Benefits Of Walnuts:

• Helps to improve bone health

• Prevents coronary heart diseases

• Beneficial in reducing risk of diabetes

• Aids in improving metabolism in body

• Prevents growth of cancerous cells in body

• Helps to alleviate mood of children and adults