Generally, nuts are considered healthy for us. From walnuts and peanuts to almonds and cashews, each nut has its own health benefits. Nuts are rich in healthy fats, high in fiber, packed with proteins, loaded with Vitamins & Minerals, rich in antioxidants and great for heart health. Among all forms of nuts, Walnuts – ranked high when it comes to heart health.
A few more benefits of Walnuts and other nuts include – Aid in weight management, help control blood sugar, good for brain health, and many more. A handful of mixed Nuts, along with seeds (of pumpkin, sunflower, sesame and flex) should be a part of our daily diet, which can keep many diseases at bay, and it slows down ageing process too. Here are some of the common health benefits of Walnuts.
Walnut and its health benefits
Among different types of nuts, taste of walnut is not liked by everyone. If you don’t like its taste, you can combine it with other types of nuts and seeds and include in your diet. Some of the health benefits of walnut are as follows.
1. They are rich in several body-beneficial nutrients — Omega (the fatty acid), B vitamins, potassium, zinc, selenium, calcium and more. It’s beneficial for the body. You can eat five to seven walnuts daily.
2. In 30 g of walnuts (about 4 nuts), there are 4 grams of protein, 1.9 grams of fiber, and 18 grams of good fat.
3. Walnuts — shaped like the brain — are known to stimulate scientific/mental activity. They can enhance memory and learning, improve cognitive performance and protect brain cells from damage.
4. They are very good for heart health. They can reduce risk of heart diseases. It lowers LDL (bad cholesterol) and improves blood vessel function.
5. Because they are rich in antioxidants, they help reduce cancer risk. They can fight with free radicals, thus slowing down ageing process. They are also suitable for diabetic patients.
5. They are excellent sources of Omega-3 Fatty Acids.
6. Walnuts can help you in better weight management, and can improve metabolism, which further reduces body weight.
7. They are good for digestion, by helping in improving gut bacteria. They have the ability to reduce inflammation in the digestive tract, and promotes smooth digestion. High fiber content in this nut is the reason behind it.
8. They are good for smooth & soft skin. It reduces dryness of skin, which are signs of ageing. It also enhances hair growth in a better way. They can strengthen hair roots, and promote healthy scalp, thus reducing hair loss. Walnuts form a part of biotin foods, which works towards the goal of healthy skin and hair.
Easy ways to eat walnuts
You can eat plain walnuts. If they’re very hard, soak them in water overnight and eat them the next morning. You can take 4–7 of them per day, either as whole, soaked overnight, or added to meals. Like other nuts, you should not take them in excess. It can make your stomach upset, as the digestion process is slow. Read the recipe of healthy Walnut-Wheat-Bread
Walnut Wheat Bread
As its taste is not favorite to all, you can mix it with other ingredients and make delicious and healthy dishes. Grate walnuts into any kind of salad to make it more nutritious. When making chapati rolls or wraps like rava or uttapam etc., you can include grated walnut along with the filling.
Grind walnuts with green chillies and salt. In a bowl, mix thick curd with a little chilli powder and add walnut mixture — you can use this as a dip or bread spread.
You can make a smoothie by blending one each of banana (Kerala banana), mango, kiwi; four walnuts; two pieces of tender coconut; two big spoons of oats and half a cup of milk. While making smoothies, avoid the use of sugar maximum. When you make smoothies with different kind of fruits, extra sugar is not at all needed. You can add 1-2 dates if needed.
You can also use walnuts as topping for oats or yogurt, or even added to chutneys and dips/side dishes.
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