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 13 Incredible Health Benefits of Walnuts, Akhrot

  Last Updated : Jul 20,2020

5/5 stars      3 REVIEWS

13 Incredible Health Benefits of Walnuts, Akhrot

Walnuts are a delicious way to add nutrition to your daily meals!

Most people think that nuts are high in calories and fat, and they are right! Nuts are quite dense in terms of calories - 15 cashews, for instance, deliver 180 kcal! However nuts are so tasty it is very tough not to eat too many of them. The good news is that if you can restrain yourself from overeating nuts, you can definitely add them to a healthy diet.

Walnuts are a delicious way to add extra nutrition, flavour and crunch to a meal. It is no surprise that the regal and delicious walnut comes from an ornamental tree that is highly prized for its beauty. The walnut kernel consists of two bumpy lobes that look like abstract butterflies. The lobes are off white in colour and covered by a thin, light brown skin. They are partially attached to each other. The kernels are enclosed in round or oblong shells that are brown in colour and very hard.

These nuts are one of the best plant sources of protein. They are rich in fibre, B vitamins, magnesium and antioxidants such as vitamin E. Nuts in general are also high in plant sterols and fat, mainly monounsaturated and polyunsaturated fats (omega-3 fatty acids- the good fats).

Benefits of Walnuts, Akhrot

1. Good source of Protein for Vegetarians
A handful of Walnuts will give you 4 grams of Protein which is about 7.9% of the Recommended Daily Allowance (RDA) for a 2000 kcal diet. Gain the wealth of this nutrient by way of Apple Banana Steel Cut Oats.

Apple and Banana Steel Cut Oats

Apple and Banana Steel Cut Oats

2. Good for Heart
Eating a handful of Walnuts a day is said to increase the good cholesterol (HDL) in your body (1). HDL helps remove bad fats from the blood. In general, walnuts, cashew nuts, peanuts, almonds, pistachios and pine nuts are a healthy snack to carry keep with you as they are rich in monounsaturated fats and polyunsaturated fats. Walnuts in particular are a rich source of Omega 3 Fatty Acids which are healthy. Perfect to eat a mix of them or try different nuts each day for your Heart. Include omega 3 fatty acid rich recipes in your diet like Grapefruit and Green Apple Salad is low in cholesterol and heart healthy.

Grapefruit and Green Apple SaladGrapefruit and Green Apple Salad

3. Healthy Bone Structure
Walnuts are rich in Manganese and assists the body in maintaining healthy bone structure by helping in making enzymes needed to build strong bones (2). Walnuts are also rich in Phosphorus which helps build bones. These nutrients prevent against osteoporosis.

4. Controls Blood Pressure
Walnuts also contains 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. Try the Dates Pancake made with the goodness of wheat flour and stuffed with walnuts, raisins and dates. 

Date Pancakes, Low Salt for High Blood Pressure

Date Pancakes, Low Salt for High Blood Pressure

5. Powerful Antioxidant
Walnuts are a powerful Antioxidant which fight free radicals and slow down inflammation in the body due to the eating of processed foods (3). Try our antioxidant rich recipe Walnut and Cherry Tomato Salad.

Walnut and Cherry Tomato Salad

Walnut and Cherry Tomato Salad

6. Boost for Brain
Walnuts are rich in Omega 3 Fatty Acids which contain high amounts of DHA which improve thinking power in adults and excellent for brain health for newborn kids (4). There is a common saying to have your walnuts to increase your brain power. They decrease the oxidative and inflammatory load on the brain cells (5). Soothing favours of Walnut Dip is sure to tantalize your tastebuds. 

Walnut Dip

Walnut Dip

7. Makes you sleep better
Walnuts can increase blood levels of Melatonin, a hormone which helps in making you sleep better (6). So pop a handful or less of walnuts before you sleep at night.

8. Pregnancy friendly
Being a good source of Folate, Vitamin B9, it’s good for pregnant women to top up their folic acid with eating a bit of walnuts daily as the requirement for folate increases during pregnancy. Folate is important for rapid growth and multiplication of RBC’s and WBC’s in the bone marrow. Fruit and Nut Milkshake is a good option to boost energy during pregnancy. It also helps overcome nausea.

Fruit and Nut Milkshake, Protein Rich Recipe

Fruit and Nut Milkshake, Protein Rich Recipe

9. Makes you fitter
Walnuts are rich in Arginine, an essential amino acid which helps to relax your blood vessels and enable smooth flow of blood resulting in more oxygen and nutrients to your muscles. More oxygen, more energy for Athletes to enhance performance and also for day to day activities. Coconut Chia Seeds Pudding with Mixed Fruits and Nuts is a perfect breakfast for Athletes.

Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts

Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts

10. Reduces Inflammation
The polyphenolic compounds and phytochemical substances found in walnuts reduce the effects of inflammation in the body therefore has beneficial effect on cardiovascular system and bone loss (7). Apple Cinnamon and Oats with Almond Milk is a good start to your day.

Apple Cinnamon and Oats Recipe with Almond Milk, Vegan Breakfast

Apple Cinnamon and Oats Recipe with Almond Milk, Vegan Breakfast

11. Diabetic Friendly
Walnuts has a Glycemic Index of 14 to 20 which is low. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics. Foods like Walnuts have a low GI and hence don't spike your glucose level as they are absorbed slowly.

As its low in the Glycemic Index, and loaded with Fibre, it’s a good choice for Diabetics. Fibre keeps you fuller longer. Walnuts are rich in Magnesium which improves insulin response by lowering insulin resistance. Having very low magnesium will result in the pancreas not secrete enough insulin to control our blood sugar (8). So Walnuts are a Diabetic’s friend when consumed in the form of Garlicky Cabbage and Spinach Salad.

Garlicky Cabbage and Spinach SaladGarlicky Cabbage and Spinach Salad

12. Improves male fertility
Findings of a study demonstrated that walnuts added to diet improved sperm vitality, motility and morphology (9). Enjoy it in the form of Broccoli and Walnut Soup.

Broccoli and Walnut Soup

Broccoli and Walnut Soup

13. Cancer
Walnuts contain several phenolic compounds which are thought to contribute to their biological properties and may have beneficial effects against oxidative stress mediated diseases such as cardiovascular disease and cancer (10). A research conducted on walnuts stated that walnuts and its bioactive constituents help in preventing breast cancer (11). Occasionally to satisfy your sweet palate, indulge into Oats and Mixed Nuts Ladoo.

Oats and Mixed Nuts Ladoo ( Healthy Laddu)

Oats and Mixed Nuts Ladoo ( Healthy Laddu)


Nutritional Information of Walnuts

28 grams of Walnuts.
RDA stands for Recommended Daily Allowance.
Nutritional Information for 28 grams (1 ounce) of Walnuts.

192 Calories
4.36 grams of Protein
3.08 grams of Carbs
18.06 grams of Fat

1.0 mg of Manganese = 50% of RDA (about 2 to 5 mg)

84.5 mg of Magnesium (Mg) = 24.1% of RDA (about 350 mg )

106 mg of Phosphorus = 17.7% of RDA (about 600 mg for adult)

27.4 mcg of Folate, Vitamin B9 = 13.7% of RDA (about 200 mcg)

0.13 mg Vitamin B1, Thiamine =13% of RDA (about 1 mg)

0.11 mg of Riboflavin, Vitamin B2 = 11.2% of RDA (about 1.1 mg)

4.36 g of Protein = 7.9% of RDA (about 55 g)

0.64 mg of Zinc = 6.4% of RDA (about 10 to 12 mg)

0.8 mg of Vitamin E = 5.3% of RDA (about 15 mg)

28 g of Calcium = 4.6% of RDA (about 600 mg)

0.73 mg of Iron = 3.5% of RDA (about 21 mg)

0.72g of Fibre = 2.88% of RDA (about 25 g)

123 mg of Potassium = 2.6% of RDA (about 4700 mg)

0.3 mg of Vitamin B3, Niacin = 2.5% of RDA (about 12 mg)


Ways to have Walnut

Now make healthy recipes using walnuts as an ingredient to increase the health content. Walnut Dip goes well with any crackers, chips or other snacks. Walnut teamed with dates taste like magic and you must try Date and Walnut Balls, a healthy sweet recipe prepared without sugar.

Date and Walnut Balls

Date and Walnut Balls

Add walnuts to your salads to make it a good fat source, Walnut and Cherry Tomato Salad is one healthy salad option. If you’ve got a sweet tooth then Apple Crumble is a delightful high fibre recipe which is also good for your stomach. Salad dressings too can be made using walnuts, Basil Walnut Dressing gives an interesting lemony, nutty and herby taste to your salads.

Low Calorie Apple Crumble

Low Calorie Apple Crumble

Other tasty walnut recipes can be found on our website and app.

Happy Cooking!!!

health benefits of walnuts akhrot

 by Tarla Dalal
walnut dip recipe | quick akhrot paneer dip | healthy Indian walnut cottage cheese curd dip | with 16 amazing images. walnut dip recipe | quick akhrot paneer dip | healthy Indian walnut cottage cheese curd dip is a nourishing substitute to cheese laden dips. Learn how to make quick akhrot paneer dip. To make walnut dip, combine ¼ cup of walnuts, paneer, milk, curds and salt and blend in a mixer to a smooth mixture. Transfer the mixture into a bowl, add the remaining ¼ cup of walnuts and mix well. Refrigerate for at least 1 hour and serve chilled with cream cracker biscuits. Made with only 5 ingredients, this cottage cheese curd dip is quick to assemble and whip up without any cooking technique involved. The usage of cottage cheese and fresh curds imparts both a rich texture and a pleasantly tangy flavour to this dip, ensuring that the nuttiness is balanced well. While you can buy readymade paneer, when time permits you can master making paneer at home.This lusciously creamy walnut dip, with a strong nutty tone, the quick akhrot paneer dip goes perfectly well with cream crackers, tomato-flavoured or herbed chips, and such other finger foods. The healthy Indian walnut cottage cheese curd dip has the goodness of omega-3 fatty acids from walnut and protein from curd. It will satiate you and a leave a pleasant taste which you will remember for days to come. Tips for walnut dip. 1. Use fresh paneer and curd for best taste and flavour. 2. The walnuts used also should be fresh and should be stored refrigerator till use. 3. Health conscious can substitute full fat paneer with low fat paneer. Enjoy walnut dip recipe | quick akhrot paneer dip | healthy Indian walnut cottage cheese curd dip | with step by step photos.
 by Tarla Dalal
date walnut balls recipe | khajur akhrot balls | 3 ingredient vegan date nut balls | sugar free date nut balls | with 10 amazing images. Thanks to sweet and sticky dates, this sweet requires no sugar, which means it is not too high on calories. On the other hand, this 3 ingredient vegan date nut balls tops the charts on nutritional aspects. Dates are rich in fibre, antioxidants and natural sugar, while also being low in sodium, it can be enjoyed by those with high blood pressure too. To make date walnut balls, combine dates, walnuts and elaichi in a deep bowl and mix well till the mixture binds well like a dough. Divide the mixture into 8 portions and shape each portion into a round ball. Serve immediately or store refrigerated in an air-tight container and serve it within 30 days. Ever yearned for a mithai that is fuss-free yet irresistibly tasty and comparatively healthy? Well, here is your wish come true. All it takes to make these khajur akhrot balls. Chop, mix and shape, yet it is so good. Walnuts, which are ably teamed with the dates in sugar free date nut balls, are rich in omega 3 fatty acids and arginine. These ensure proper blood flow to the heart and keep the heart’s lining healthy. These also help us fight inflammation. Those with heart ailments can treat themselves with 1 to 2 of these balls occasionally. 1 khajur akhrot ball at 42 calories would be a wise sweet treat to involve in as compared to a sugar laden Indian mithai. You can enjoy them in between meals or at the end of the meal to satisfy your sweet tooth. However, we do not recommend this sweet for diabetics. Tips for date walnut balls. 1. Buying seedless varieties of dates will reduce preparation time. 2. Buy walnuts which don’t look shrivelled. Fresh walnuts are a must, to enjoy its true flavours. Enjoy date walnut balls recipe | khajur akhrot balls | 3 ingredient vegan date nut balls | sugar free date nut balls | with step by step photos below.
The Red Capsicum and Walnut Dip is a delight to put on the table, because of its vibrant colour, mind-blowing flavour and exquisite texture. Red capsicum adds spicy notes to this tasty dip, while walnut improves the texture and gives an exotic flavour too. Bread crumbs are added to stabilise the dip, and lemon juice is used to enhance the flavour further. This Lebanese treat is a perfect match for Sesame Lavash.
walnut and cherry tomato salad recipe | 10 minute tomato walnut salad | healthy Indian cherry tomato salad with walnuts | with 19 amazing images. walnut and cherry tomato salad recipe | 10 minute tomato walnut salad | healthy Indian cherry tomato salad with walnuts is nourishment package in a bowl. Learn how to make 10 minute tomato walnut salad. To make walnut and cherry tomato salad, combine the cherry tomatoes, walnuts, capsicum, basil leaves and sesame seeds in a bowl. Add the dressing and toss well. Serve immediately. This 10 minute tomato walnut salad has a perfect crunch and is a treat for tomato lovers. Not only is it an excellent source of folic acid (vitamin B9) which keeps anaemia at bay, but also rich in lycopene. Sesame seeds add crunch to this salad, while adding appreciable amounts of calcium. By way of healthy Indian cherry tomato salad with walnuts, you can reap the benefits of walnuts too! Walnuts are also rich in vitamin E and omega-3 fatty acids which are considered to be a good source of fat. These are great brain boosters. They also help in adding glow to your skin be reducing inflammation and warding off harmful free radicals in the body. The healthy Indian cherry tomato salad with walnuts can be enjoyed by heart patients and weight-watchers. Diabetics too can relish this salad, but without the addition of honey. With 2 g of fiber per serving, this salad will help in managing blood sugar and blood cholesterol levels. Tips for walnut and cherry tomato salad. 1. If you wish you can also add roasted sunflower seeds and roasted pumpkin seeds. 2. If you wish to carry the salad to work, you can carry the dressing in a small container separately and toss just before eating. Enjoy walnut and cherry tomato salad recipe | 10 minute tomato walnut salad | healthy Indian cherry tomato salad with walnuts | with step by step photos.
 by Tarla Dalal
Basil Walnut Dressing is a nice salad dressing, with multiple shades ranging from lemony and herby to nutty! This olive oil based dressing goes well with several salads, including those with spinach, cheese, onions, etc. When stored in an airtight container in the fridge, it stays good for two days, so you can prepare a small batch and use it to make a couple of exotic salads .
 by Tarla Dalal
walnut paneer puree for babies | paneer puree for babies and kids | how to make paneer puree for 9 month old baby | paneer puree with walnuts for babies | with 10 amazing images. By 8 to 9 months the baby is ready for walnuts and so are they for walnut paneer puree for babies! Walnuts provide a good quality of protein and omega-3 fatty acids to boost brain development. Together with the protein from paneer, paneer puree for babies becomes a really satiating, energy-giving and body-building food. Curds and paneer also impart a rich and creamy mouth-feel to this purée. Also, ensure that in paneer puree with walnuts for Babies, the walnuts are finely powdered, as infants will not like the mouth-feel of coarse walnuts. To achieve this, first blend the walnuts till fine, then add the other ingredients and proceed with the recipe. Do not be overenthusiastic and make too much of the paneer walnut purée for babies, as it is a heavy food and your child cannot have more than 1 to 2 tablespoons to one-fourth of a cup if your baby is slightly more grown up. Enjoy walnut paneer puree for babies | paneer puree for babies and kids | how to make paneer puree for 9 month old baby | paneer puree with walnuts for babies with detailed step by step photos.
The current trend totally overrides the old fashioned notion that endurance and health comes from boring dishes and tonics! There are awesome, irresistibly tasty ways in which you can boost your endurance, and this Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts is one example. With the soothing flavour or coconut milk, the pleasant sweetness of honey, the unique texture of chia seeds and the juicy crunch of fruits and nuts, this pudding is truly an exciting treat. You can vary this recipe by topping it with any seasonal fruits, and by using green apple instead of regular apples. Stored in the refrigerator in a covered container, this pudding stays good for two days. It is perfect for endurance athletes as chia seeds are high in fat and low in carbs. This pudding is also a good source of alpha linoleic acid, which is an antioxidant essential for energy production in the body. It helps runners to maintain high energy levels.
 by Tarla Dalal
Warm, smooth, stewed apricots, topped with low-fat chilled custard and garnished with heart-friendly walnuts, this mouth-watering dessert is one of the best treats that a person with hyper cholesterol levels can enjoy. Apricots, with their naturally rich flavour and texture get all the more enjoyable after a simple process of deseeding and stewing. Thanks to their sweetness, it suffices to add just a teaspoon of sugar to the custard, helping restrict the calories further. Walnuts make a great garnish for the Stewed Apricots with Vanilla Custard as their mild saltiness highlights the flavours of this dessert very well. Check out for many more healthy heart Desserts and low cholesterol Desserts recipes.
healthy apple crumble recipe | Indian style eggless apple crumble | easy oats apple crumble | no sugar apple crumble | with 31 amazing images. This heart-friendly, high-fibre healthy apple crumble version features stewed apples baked with a topping of high-fibre muesli, loaded with oats and nuts. Walnuts, though a bit fatty, do more good than harm as they are rich in omega-3 fatty acids, which keep the arteries healthy and elastic, strengthening the heart as well. Our Indian style eggless apple crumble recipe is popular as it uses very little brown sugar and is sweetened with apples. If you want to make no sugar apple crumble recipe then just drop the small amount of brown sugar from this recipe and enjoy the natural sweetness of apples instead. healthy dessert is a healthier sweet treat which can be enjoyed by those with heart disease. Learn how to make easy oats apple crumble. To make healthy apple crumble, combine ½ cup of water, brown sugar, cinnamon sticks and lemon juice in a broad non-stick pan, mix well and cook on a medium flame for 30 seconds or till the brown sugar dissolves completely. Add the apples, mix well and cook on a medium flame for 7 to 8 minutes or till the apples turn soft and discard cinnamon. Combine all ingredients of muesli and roast for 2 minutes. Lightly grease a baking dish, spread the stewed apples followed by muesli and bake in an oven for 10 minutes. Healthy apple crumble.... that’s a delicacy our hearts would crumble at the sight of. The fruity aroma of stewed apples together with the intense aroma of cinnamon makes one feel giddy with delight. Enjoy healthy apple crumble recipe | Indian style eggless apple crumble recipe | easy oats apple crumble | no sugar apple crumble | healthy dessert in small quantities occasionally.
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13 Incredible Health Benefits of Walnuts, Akhrot
 on 26 Jan 21 03:33 PM

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Tarla Dalal    Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
27 Jan 21 01:59 PM
13 Incredible Health Benefits of Walnuts, Akhrot
 on 10 Aug 18 01:13 PM

A very simple and interesting recipe of date walnut balls I made this morning, was finished by my both kids. They liked the balls very much. Best way to add such healthy nuts in their diet instead of giving them plain nuts to eat. Planning to make apple crumble and i am sure they will like this too. Even will try tomato walnut salad for my husband who is very much healthy conscious. Valuable information about walnut and recipes of dip, dressing, pudding etc to make with it.
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Tarla Dalal    Himani, thanks for the feedback !
20 Jul 20 10:59 AM