Walnuts

Walnuts are one of the oldest tree foods known to man. The Romans called it “Jupiter’s royal acorn” and it was reserved for royalty. History has it that these nuts came from ancient Persia, and so, they are now commonly called the “Persian Walnut.” There are three major types of walnuts – the English/Persian walnut that we commonly use, the Black walnut that is native to Eastern North America, and the white walnuts. Walnuts are a nutrient dense group of nuts rich in proteins and essential fatty acids. In recent times, walnuts have received great popularity due to their incredible health benefits that many other foods lack!
Nutritional info of Walnuts:

It’s an ideal healthy snack for almost everybody out there when taken in the right quantities. For those on the lookout of a way to get heart-healthy, this is definitely a good choice! Having a small serving of a couple of nuts daily, will help you reap the benefits of this wonder nut. Here are some facts about walnuts that may impress you!

Nutritional value of walnuts in 10g (5 halves of the nut) Energy 66 kcal Protein 1.5 g Fat 6.6 g Fibre 0.7 g Magnesium 16 mg Potassium 45 mg Cholesterol 0 mg Omega 3 fatty acid 700 mg

Health benefits of walnuts :

• Walnuts have antioxidant and anti-inflammatory properties that protects one from cardiovascular diseases, metabolic syndrome, and type II Diabetes.
• The antioxidant property of walnuts protects one from cancers of the breast and prostate
• Walnuts not only taste great, but are also one of the best sources of the heart-healthy monounsaturated fats and an excellent source of omega-3 fatty acids.
• Walnuts have properties to reduce LDL (bad cholesterol) and total cholesterol, and can also increase HDL (good cholesterol)
• In some studies, walnuts have shown to tackle obesity problems. This can be attributed to the protein content in these nuts that keep you full and stop you from piling on unwanted calories
• In a few ongoing studies, walnuts have had a positive effect on improving cognition (thinking process) in individuals
• The vitamin E content of these nuts are good for the skin and heart
• They are a good source of minerals like magnesium and copper
• Walnuts contain melatonin, a compound in our body that regulates and maintains our normal sleep pattern

Myth about walnuts :

• Myth : Don`t eat walnuts, as they are high in fat!

• Fact: Yes! Definitely! But these nuts are high in the “good fat” that provide the above mentioned benefits. However, these nuts need to be eaten in moderation to get the best out of them! They are definitely a better option over junk foods like chips, samosas, puffs etc

• Myth : The skin of the walnut needs to be removed before eating

• Fact: The truth is that, 90 percent of the phenolic compounds, tannins and flavonoids that give walnuts its protective function is in the skin. The skin may be a little bitter to taste, but it is always better to eat it with the skin.

Tips to include walnuts in your diet:

1. Powdered walnuts could be added into your oatmeal porridge or any other breakfast cereal.
2. A sprinkle of walnuts can add flavour to your bowl of salad or fruits.
3. You could add a nutty flavour to your yoghurt along with some fruits.
4. In Indian cooking, walnuts could also be added to the different chutney powders to give it a different flavour
5. Some of us use them as a base for different gravies and curries.

Recipes

• [Healthy lentil salad =419]
• [Fruit and nut milkshake =420]