walnut Health benefits and Uses
Importance of Walnut
Walnuts are rounded, single-seeded stone fruits of the walnut tree commonly used for the meat after fully ripening. Walnuts are known as Akhrot in Hindi.
There are two type of walnuts 1. English walnut 2. Black walnuts. The black walnut is of high flavor, but due to its hard shell and poor hulling characteristics it is not grown commercially for nut production. The English walnuts are the most commonly consumed.
Walnuts are slightly bitter in flavor but still they taste great. Walnuts are rich in protein, healthy fats, fiber, plant sterols, antioxidants, and many vitamins and minerals. Walnuts have always been considered as ‘Brain Food’, as eating walnuts may improve brain health.
Walnuts nuts are packed with nutrients and antioxidants. Nutritional value includes energy of 190 cal in 1 ounce of walnuts.
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 includes beta-carotene, lutein, and zeaxanthin.
Phytosterols in walnuts are about 20 mg per 1 ounce.
Walnut Health Benefits:
- Walnuts are also a very good source of the manganese and a good source of copper.
- They are also a nice source of protein.
- A good source of monounsaturated fats (MUFAs) which has favorable effects on helping reduce high cholesterol levels and improve cardiovascular wellness.
- Contain relatively high levels of l-arginine, an essential amino acid, which is converted into nitric oxide, a chemical that helps keep the inner walls of blood vessels smooth and allows blood vessels to relax thus helping relieve hypertension issues.
- Walnuts are an excellent source of omega-3 fatty acids, a special type of fat that is essential for our bodies, but that the body cannot produce.
- Walnuts are also a very good source of monounsaturated fats.
- Walnuts contain many powerful antioxidants and vitamin E.
- The minerals copper and manganese are also found in abundance in these tasty nuts.
- The cholesterol lowering ability of walnuts is also due to the amount of antioxidants, phenols, vitamin E, ellagic acid and gallic acid found in this nut.
- The monounsaturated fat in walnuts has a beneficial effect on cardiovascular health and is associated with a reduced risk for heart disease.
- The Omega-3 essential fatty acids in walnuts also provide anti-inflammatory benefits and are helpful if you suffer from asthma, rheumatoid arthritis, eczema or psoriasis.
- Walnuts may be very helpful in preventing gallstones.
- That's a big nutritional bang for a little nut. Is considered "brain food" due to its high levels of omega-3.
Ref: Tarla Dalal Site
Walnut Culinary Uses:
- Like most nuts, they can easily be added to your Healthiest Way of Eating.
- Make homemade granola with a mixture of nuts, seeds, and dried fruit, using walnuts.
- Make a pesto sauce using walnuts for pasta or flatbread
- Top yogurt with chopped walnuts and fruit.
- Walnuts are great in baked goods. Add at the time of baking cakes, biscuits breads or pies. Some of our favorites include walnut banana cake, walnut buscuits, zucchini walnut bread, carrot walnut muffins and apple walnut pancakes.
- Mix crushed walnuts into plain yogurt and top with maple syrup.
- Sprinkle walnuts onto salads.
- Add walnuts to your favorite stuffing recipe.
- To roast walnuts at home, do so gently-in a 160-170°F (about 75°C) oven for 15-20 minutes-to preserve the healthy oils.
- Add a handful of chopped walnuts or almonds to your morning cereal.
- Make up small bags of walnuts and keep them handy to reach for as a snack.
- Make powder of walnuts and add into your milk.
- You can make walnut fudge or barfi or sheera.