Walnut is a single-seeded and round stone fruit of the walnut tree, also called Juglans regia. It is nutrient-rich and very beneficial to human health.
This brain-shaped nut has around 50 species, including Persian Walnut, English Walnut, Eastern Black Walnut, Butternut, Northern California walnut, etc.
The outer cover of the nut is discarded while the inner kernel is eaten. However, Butternut and Eastern Black Walnut are less commonly consumed.
The Nutritional Values of Walnut
The nutritional value of walnut differs from other varieties of nuts. That is what you will get for eating 100 grams of walnut:
- Calories: 654
- Protein: 15.23 g
- Carbohydrates: 13.71 g
- Dietary Fiber: 6.7 g
- Fat: 65.21 g
- Sugar: 2.61 g
- Calcium: 98 mg
- Potassium: 441 mg
- Vitamin A: 1 mcg
- Vitamin C: 1.3 mg
- Iron: 2.91 mg
Health Benefits of Walnut
Fights Cancer
A walnut contains polyphenol ellagitannins that get converted into urolithins when consumed. Urolithin compounds have anti-inflammatory properties and can help you fight against various cancers, including colorectal, breast, and prostate cancer.
Excellent Source of Polyunsaturated Fats
It has the highest content of omega-3 fatty acids and antioxidants- melatonin, catechin, ellagic acid, and ellagitannins. They help reduce heart disease risk and oxidative damage due to LDL cholesterol.
Control Diabetes
Walnut is loaded with dietary fiber, protein, and healthy fat and can help manage type 2 diabetes. Consume about 28 grams of walnuts daily, control insulin and blood glucose levels, and lower the risk of diabetes.
Healthy Heart
Walnuts are a great way to enhance your heart health. They lower the bad cholesterol and raise the good cholesterol levels. You can replace your snack cravings with walnuts and reduce cardiovascular disease risk.
Gut Health
Walnuts nourish the beneficial bacteria in your gut and promote digestive health. They help cleanse your colon and ease constipation.
Better Sleep
Walnuts are rich in melatonin and can improve the quality of your sleep. You can eat them before going to bed to sleep better.
Increase Fertility
Walnuts are a powerhouse of nutrients and a fertility-friendly snack. Eating them can improve sperm production and quality.
Reduce Inflammation
Consuming walnuts is an effective way to reduce inflammation and prevent many chronic diseases.
Good for Brain
It is rich in nutrients that promote good brain health by preventing inflammation and oxidative damage. Walnuts reduce cognitive deterioration.
Protects Skin
Walnuts save your skin from dirt pollution, sun exposure, smoke, stress, and other environmental aggressors. Rich in antioxidants, they help fight skin issues such as acne, dark spots, and wrinkles. Take walnuts daily for glowing and moisturized skin.
Boost Metabolism
Take a handful of walnuts regularly and boost your metabolism, growth, and development rate.
Different Ways to Consume Walnut
Soak 3-4 walnuts in a glass of water overnight and then consume them in the early morning on an empty stomach. It is the best way to consume walnuts as it helps lower bad cholesterol levels and improves digestion.
You can add walnuts to your favorite recipes. You can put them in stuffed bread or sandwiches.
Toasted or raw walnuts used for garnishing salads can provide a crunchy and more delicious flavor.
Give a new layer of flavor to your desserts, bread, cookies, chocolates, muffins, or tarts with walnuts, and enjoy them. These can be used to make sauces, dips, spreads, or chutneys.
Adding walnuts to the smoothies, yogurt, or cereal bowl can enhance their taste and nutritional value.
The Bottom Line
Walnuts are a healthy addition to our diet, and if consumed rightly, they can provide many health benefits. They have high nutritional content and are easy to include in the daily diet.
If you wish to buy Walnut online or any other dry fruits, you can visit the Pahadi Hub online store to get top quality products delivered right to your door.
