Walnut/ Dry Fruits/ Akhrot Badam

• Walnuts improve your brain health and prevent heart disease and cancer.Walnuts are rich in fiber and rich in omega-3-fatty acids and other minerals and nutrients. Daily consumption of walnuts in moderate amounts can show amazing results. However, some people may be allergic to walnuts.

 

Walnuts are generally a type of nut food. People who like to eat nuts, the name known to them is akhrot. Its English name is Walnuts. Rich in fiber, protein, vitamin E, walnuts are also called superfoods.

 

This fruit is spherical and contains a seed inside. Peeling off the outer shell of the ripe fruit reveals the hard-shelled seed inside. Inside this shell is a split nut with a brown coating that is rich in antioxidants.

 

10 reasons to eat a handful of walnuts every day!

1. To increase memory- Walnut helps to improve memory. Omega 3 also helps in reducing fatigue. Helps to maintain the vitality of brain cells.

 

2. Increases skin radiance – Walnuts are rich in B vitamins and antioxidants, which are especially beneficial for healthy skin. Eat walnuts daily to reduce skin wrinkles and age spots.

 

3. Prevents diabetes – Doctors say that any type of nut helps reduce the risk of diabetes, especially those who eat walnuts regularly have a much lower risk of developing type 2 diabetes than others.

 

4. For hair-nut (walnut) is a food for hair. Biotin in walnuts helps straighten hair, reduces hair fall and promotes hair growth.

 

5. Benefits for the body – Antioxidants are very important for the body. Free radicals circulating in the body put stress on the heart. Walnuts are rich in antioxidants. It is very beneficial for the body.

 

6. Women who eat at least 30 grams of walnuts five times a week are less likely to develop type 2 diabetes, according to women’s health experts. The study was conducted by the Harvard School of Public Health.

 

7. Stomach Cleansing- Fiber is very important in the body to keep the stomach clean. Foods that usually provide protein to the body are very low in fiber. The fiber in walnuts helps maintain digestion.

 

8. Stress-relieving walnuts are rich in B vitamins, which prevent skin aging. Vitamin B is said to be a stress reliever and mood manager. Less stress will make your skin glow. Vitamin E mixed with vitamin B acts as an antioxidant in the body.

 

9. Baby Brain Development – Helps Baby Brain Development – A study found that the vitamin E, molatone, omega 3, and antioxidants in walnuts specifically help baby brain development. So make it a habit to feed your baby walnuts from childhood.

 

10 Controls weight – Various studies have shown that eating walnuts regularly keeps weight under control. Because it contains omega 3, protein and fiber, which helps in controlling body weight. So if you want to keep it under control then definitely eat walnuts.

 

 

 

Nutritional value of walnuts

Walnuts are highly nutritious nuts. Every 100 grams of walnuts contain 15.2 grams of protein, 65.2 grams of carbohydrates and 6.7 grams of fiber. In addition, there are vitamins 20 IU, calcium 98 mg, magnesium 158 mg, potassium 441 mg, zinc 3.09 mg. Its protein contains many essential amino acids.

 

Benefits of walnuts

Walnuts are a type of nut that is packed with nutrients. Doctors recommend eating walnuts to keep thousands of problems away from the body.

1. Walnuts improve memory: Walnuts help to improve memory. Omega 3 also helps in reducing fatigue. Helps in maintaining the vitality of brain cells.

 

2. Walnuts keep the heart healthy: The omega three fatty acids in walnuts are beneficial for the cardiovascular system. Eating a few walnuts daily keeps blood pressure under control. It reduces bad cholesterol in the body and helps increase good cholesterol.

 

3. Walnuts increase skin radiance: Walnuts are rich in B vitamins and antioxidants, which are especially beneficial for healthy skin. Consuming walnuts daily is essential to reduce skin wrinkles and age spots.

 

4. Benefits of walnuts for the baby in the womb: Walnuts are very beneficial for the baby in the mother’s womb. When pregnant mothers eat walnuts, the polyunsaturated fatty acids contained in them help to eliminate allergy problems in the unborn child.

 

5. Walnuts prevent diabetes: Doctors say that any type of nut helps reduce the risk of diabetes, especially those who eat walnuts regularly have a much lower risk of developing type 2 diabetes than others.

 

6. Walnuts reduce the risk of cancer: Omega three fatty acids, polyphenols and urolithins in walnuts are rich in anti-cancer properties. So walnuts play a major role in preventing breast, colon and prostate. The American Association for Cancer Research reports that eating walnuts can help reduce the risk of cancer.

 

7. Walnuts reduce stress: Walnuts are rich in vitamin B, which prevents skin aging. Vitamin B is said to be a stress reliever and mood manager. Skin glows when stress is low. Vitamin E mixed with vitamin B acts as an antioxidant in the body.

 

8. Walnuts help develop baby’s brain: A study found that vitamin E, molatone, omega 3, and antioxidants in walnuts help in baby’s brain development. So make it a habit to feed your child walnuts from childhood.

 

9. Walnuts strengthen bones: Walnuts are rich in calcium and magnesium. It is very beneficial in strengthening the bones of the body. It is very beneficial for women over 30 to maintain strong bones if they do not have weight gain problems.

 

10. Good sleep in walnuts: In addition, walnuts full of potassium, zinc, calcium, iron help to increase digestion. And improved digestion helps in better sleep. Eating walnuts after waking up in the morning and before going to bed at night helps in better sleep.

 

Side effects of walnuts

Any food should not be eaten in excess. Or there is an imbalance of nutrients in the body. So just like any other food, walnuts should be consumed in sufficient quantity, eating too much walnuts can cause some problems. For example-

● May cause allergies.

● May cause liver problems.

● The phytates in black walnuts help the body absorb iron. As a result, eating large amounts of black walnuts can cause iron deficiency in the body.

● People who are allergic to nuts may also have allergic problems to walnuts.

Rules for eating walnuts

There are generally no specific rules for eating walnuts. It can be eaten anytime, anywhere.

However, experts recommend soaking walnuts in water for 5-6 hours and consuming them. Eating according to this rule provides the right amount of nutrients.

Besides, its nutritional value is obtained even if it is mixed with milk or honey.

Many eat it lightly fried without oil as an evening snack.