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 Health Benefits of Walnuts, Akhrot

  Last Updated : Jul 17,2018






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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).

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.

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 Apricot Stew with Vanilla Custard, Apple Crumble and Date and Walnut Balls which are low in cholesterol and heart healthy.

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.

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

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).

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. Walnut sheera is a good option to boost energy during pregnancy.

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.

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).

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.

12. Improves male fertility
Findings of a study demonstrated that walnuts added to diet improved sperm vitality, motility and morphology (9).

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).


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)

Walnuts-Nutritional-Information



Health Benefits Of Walnuts, Akhrot

1.  
 by Tarla Dalal
A lusciously creamy dip, with a strong nutty tone, the Walnut Dip goes perfectly well with cream crackers, tomato-flavoured or herbed chips, and such other finger foods. 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.
2.  
 by Tarla Dalal
Ever yearned for a mithai that is fuss-free yet irresistibly tasty? Well, here is your wish come true. All it takes to make these Date and Walnut Balls is chop, mix and shape, yet it is so good. Thanks to sweet and sticky dates, this sweet requires no sugar, which means it is not too high on calories. On the other hand, it tops the charts on nutritional aspects. Dates are rich in fibre, antioxidants and natural sugar, while also being a wonderful source of potassium, which keeps blood pressure in check. Walnuts, which are ably teamed with the dates here, are rich in omega 3 fatty acids and arginine. These ensure proper blood flow to the heart and keep the heart’s lining healthy.
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.
4.  
 by Tarla Dalal
This tangy crunchy salad is a treat for tomato lovers. Not only it’s an excellent source of folic acid (vitamin B9) which keeps anaemia at bay, but also rich in vitamin B1 (thiamin), vitamin B3 (Niacin) and fibre due to the addition of walnuts and sesame seeds. Walnuts are also rich in vitamin E and omega 3-fatty acids which are considered to be a good source of fat.
5.  
 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 .
6.  
 by Tarla Dalal
Your baby is now ready for walnuts, the wonder brain booster! Walnuts provide a good quality of protein and omega 3 fatty acids to boost brain development. Together with the protein in paneer, it 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 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 Walnut and Paneer Purée, as it is a heavy food and your child cannot have more than 2 tablespoons to one-fourth of a cup.
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.
8.  
 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.
9.  
 by Tarla Dalal
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. If this indulgence has been banned from your menu, as it is laden with refined flour, butter, sugar and other must-avoid items, we have good news for you. This heart-friendly, high-fibre 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.
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