There is no doubt that dry fruits are beneficial for health. Along with a healthy diet, if you include dryfruits in your daily routine, it is good for your health. Along with almonds, raisins, dates and walnuts, there are many dry fruits that help you stay healthy. At the moment, we talk only of walnuts, which is a treasure of many qualities. Walnuts are called Walnut in English, Akruta Kaya in Telugu, Akrothandi in Malayalam, Akrota in Kannada, Akrotu in Tamil, Akrottu in Marathi and Akrot in Gujarati. The names of the walnuts in different languages have the same benefits. In this article of Stylecrase, we will explain how to eat walnuts and the benefits of eating walnuts. Along with this, we will also inform about the disadvantages of eating walnuts.
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Let’s go to the first part of this article about what is a nut.
Table of contents
What is a nut?
Walnuts are a type of dry fruit. The scientific name of its tree is the genus Jugailus. A walnut fruit has a single seed, which is tasty and crisp. It is used in a variety of foods, including mainly cakes, cookies and energy bars. Many types of nutrients are present in it, which are necessary for the body. Many problems can be kept away from this, which we will explain in detail further. It is also a matter to keep in mind that walnut is not a medicine, by which any disease can be cured. Therefore, it is important to get a doctor’s treatment in the event of a serious illness.
Let us now know in detail about the advantages of walnuts.
Benefits of Walnut
Due to the medicinal properties of walnuts, its intake can have many health benefits. It can help in keeping and treating many diseases, which are as follows:
1. For heart health
According to a scientific study published on the website of NCBI (National Center for Biotechnology Information), the benefits of eating walnuts can prove to be helpful in keeping the heart healthy ( 1 ). Another research has reported that it contains polyunsaturated fatty acids, which are beneficial for the cardiovascular system. Apart from this, walnuts are also beneficial for those who have high blood pressure. Here, tell us that polyunsaturated fatty acids help in the formation of good cholesterol by reducing bad cholesterol from the body, which can help in keeping the heart healthy ( 2 ).
2. For the brain
A research was done on the medicinal properties of walnuts, which suggests that its use can improve brain functioning. According to this research, walnuts are rich in omega-3 fatty acids, which can have beneficial effects on brain function ( 3 ). At the moment, further research is needed on this, so that it is completely clear how omega-3 functions on brain function.
3. For Cancer
Walnuts can prove to be beneficial in warding off fatal problems like cancer. According to a medical research, the anticancer effect is found in walnuts. Anticancer effect can prevent cancerous tumors from growing. This information is given in a research paper available on NCBI website ( 4 ). At the same time, if someone is suffering from cancer, he should get proper treatment from a doctor. It is not possible to cure cancer only through home remedies.
4. For Bones
Walnuts can also be consumed to strengthen bones. Actually, eating foods containing alpha linolenic acid strengthens bones and the foods that contain this acid also include walnuts. In addition, walnuts also contain calcium and vitamin D, which are essential for keeping bones healthy ( 5 ). In such a situation, it can be said that the benefits of eating walnut include keeping bones healthy.
5. To lose weight
Consuming walnuts can also prove beneficial in reducing weight. Findings from a scientific study suggest that the consumption of walnuts can help in weight loss . This fact is confirmed by the research paper available at NCBI ( 6 ). At the moment, further research is still needed on this.
A scientific research suggests that consuming walnuts during pregnancy may prove beneficial. According to this research, the fatty acids found in walnuts, having vitamins A and E, can help in the mental development of an infant. In addition, walnuts are rich in phenolic compounds (compounds), which can have beneficial effects on health. It also has anticonvulsant, neuroprotective, and antioxidant properties. Walnuts also contain rich amounts of protein, polyunsaturated fatty acids (PUFA) and tocopherols ( 7 ).
7. For low blood pressure
There is a risk of heart disease in the event of high blood pressure. In such a situation, it would be better to keep away the problem of high blood pressure . For this, consuming walnuts can prove to be a good option. According to a research, nut consumption may work to reduce high blood pressure, which may help to keep the risk associated with heart ( 8 ). At the moment, further research is needed on this, so that information on blood pressure nutrients can be found.
8. To strengthen the immune system
Strengthening the immune system can help keep many diseases away. Walnut properties may prove helpful in strengthening it. Indeed, immunomodulatory effects are found in proteins present in walnuts, which are known to strengthen the immune system ( 9 ).
9. To get better sleep and relieve stress
Consuming walnuts can relieve stress and sleep problems. Actually, walnuts are rich in nutrients like Vitamin B6, tryptophan, protein and folic acid, which can relieve stress . In addition, the omega 3 fatty acids present in it can improve mood, which can lead to good sleep. Walnuts are the major source of omega 3 essential fatty acids and uridine. Walnuts have a natural antidepressant effect due to the presence of omega 3 fatty acids and uridine ( 10 ).
Consumption of walnuts can prove beneficial in a problem like diabetes . A scientific research published by NCBI suggests that nut consumption may be helpful in the prevention of diabetes ( 11 ). At the same time, research conducted by a university in Beijing in this regard shows that anti-diabetic effects are found in walnut trees and leaves. Due to this effect, it can work to reduce the amount of glucose in the blood ( 12 ). This can help relieve the diabetes problem. In such a situation, it can be said that the benefits of eating Akrod include keeping away the diabetes problem.
11. Epilepsy Prevention
The benefits of eating walnuts can also be to keep away the epilepsy problem . Indeed, overproduction of free radicals increases the risk of disorders such as epilepsy and neurological. Anticonvulsant drugs are used to reduce this problem. This medicine may reduce epileptic seizures. At the same time, according to the research paper on NCBI website, anticonvulsant effect is found in walnuts. Because of this effect walnuts may serve as neuroprotective compounds against epilepsy. Thus the problem of epilepsy can be avoided. At the same time, if someone has epilepsy, the symptoms can be reduced somewhat.
12. Anti-inflammatory and antioxidant
Anti-inflammatory and antioxidant effects have been shown to play an important role in solving many problems. At the same time, a scientific research has found that both these effects are found in walnuts, which can work to protect against the problem of inflammation and inflammation. Oxidative stress can cause fatal problems such as cancer, diabetes, high blood pressure, heart disease, Parkinson’s and Alzheimer’s. Therefore, a better option to avoid may be nut consumption.
13. Healthy Stomach
According to a research, consuming 43 grams of walnuts per day for 8 weeks produces probiotics and butyric acid in a healthy person, which promotes good bacteria. This can help keep the intestines healthy. This has also been confirmed in the research paper available on the NCBI website.
Consumption of walnuts can be helpful in the treatment of gallstones. Indeed, according to a scientific study published on the NCBI website, some nuts, including walnuts, contain unsaturated fatty acids, fiber and minerals. All these nutrients can help relieve gallstones. In such a situation, it can be said that the benefits of walnuts can be to get rid of gallstones . Keep in mind that walnuts can only help, it should not be considered a cure for gallstones.
Consumption of walnuts may prove to be helpful to prevent the effects of increasing age from growing rapidly. A research paper published in this regard states that walnuts are rich in vitamins, which acts to slow down the effects of aging. Simultaneously the same research also mentions the anti-aging effect in walnut oil, the use of which may also reduce the effect of increasing age. In such a situation, it can be said that walnuts can act to prevent the effect of increasing age.
16. For hair
Walnuts can have benefits for hair. It contains many nutrients, which can help to keep hair healthy . At the moment, further research needs to be done regarding the benefits of eating walnuts.
Next we will give information about the nutrients present in walnuts.
Walnut Nutritional Value
Many times people try to know how much protein is there in walnuts and how it is beneficial for the body. We have already told its benefits above, now it is also necessary to know about the nutritious elements present in it. Know here about nutritious elements of walnuts ( 17 ):
|NUTRIENTS||PRICE PER 100 G|
|Total Lipid (Fat)||66. 67 g|
|Carboha b diet||13.33 g|
|Calcium, Ca||67 mg|
|Iron, Fe||2.4 mg|
|Fatty acid, total saturated||6.67 g|
|Fatty acid, total monounsaturated||8.33 g|
|Fatty acid, total polyunsaturated||46.67 g|
Let us now know some ways to use walnuts.
How to use Walnut
Often people think when to eat walnuts, how to eat walnuts and how much should be eaten. Now along with the answer to all these questions, we will also explain how to eat walnuts below.
When and how to eat:
- Mix two to three drops of banana and walnuts in yogurt and eat it as a smoothie. You can also add a spoon of honey to taste it. You can have this smoothie after lunch as a dessert.
- You can also use walnuts as bread spread. For this, you add walnut powder to the butter and apply it on bread. You can eat it as a morning snack or evening snack.
- The easiest way is to eat two to three pieces of walnuts with a glass of milk at bedtime.
- You can roast and eat walnuts in the evening snacks.
- You can drink one spoon nut powder and one spoon honey in milk.
Note: Walnuts are hot, so if you are eating walnuts in the summer, pay attention to whether it suits you or not. If hot things affect you in a negative way, you can consume walnuts for one day or consume it only in winter. Eat how much: a young person can consume up to 30 grams of walnuts per day ( 18 ). Not everyone’s diet is the same. Therefore, you can seek the advice of a specialist to know its proper amount. Now you will know further how to choose walnuts.
How to Choose Good Walnut
Walnuts come in three different sizes – small, medium and large sized walnuts. When choosing a walnut, check its peel. If there is a hole in the peel or it is broken, avoid taking such nut. Also check that the walnuts should be light in weight. Let’s know now how to keep the walnuts safe for a long time.
How to store walnuts for a long time
- If you want to store peeled walnuts, keep it in an airtight container in a cool place, away from the sun. By doing this, it can be safe for three months.
- At the same time, if you want to store a walnut without peeling, then you can store it for freeze and run it for six months. Let me tell you that walnuts take the flavor of other things quickly. In this case, keep them away from other food items like onions and fish etc. while keeping them in freeze.
In this part of the article we are going to explain the method of making walnut oil.
Method of making walnut oil
Walnuts can be used in many ways, one of which is walnut oil. Walnut oil can bring many benefits just like walnuts. The method to prepare it is like this:
necessary ingredients :
- ½ cup whole walnuts
- One cup vegetable oil
Method of making oil:
- To make walnut oil, first allow the microwave to be heated to 350 degrees.
- Then put water in a pot to boil, after a few minutes when the water starts boiling, then add walnuts in it.
- Sieve the water after adding the walnuts to boil for about three to five.
- Now put the boiled walnuts in a vessel. Keep in mind that all the walnuts are to be kept separately, no one should be on top of each other.
- Then bake the walnuts in the microwave until it turns golden. Keep stirring it every 10 minutes, so that the bottom part can also be baked.
- When the walnuts are golden brown, take them out of the microwave and let them cool for a while.
- After this, put the walnuts in a zip-closed plastic bag and take out the cylinder. Make sure that its powder is not made.
- Then put the pieces of walnuts in a pot or jar and mix vegetable oil in it.
- Let it remain for a while until the color of the oil becomes slightly darker. Then filter the oil and separate the walnuts.
- Now walnut oil will be cooked and it has become useable.
If you want to know more about walnut oil, then you can also read this article of ours, it contains the benefits of walnut oil as well as many other information related to it. We are giving information about the loss of walnuts.
Side Effects of Walnut
The thing that has so many benefits, it has some disadvantages somewhere as well. The same goes with walnuts. Below we are explaining the disadvantages of eating walnuts ( 19 ):
- Allergies: Allergies are also included in the disadvantages of eating walnuts. If someone is allergic to it, do not consume walnuts. This may cause a feeling of chest strain or difficulty in breathing.
- Skin rashes: Walnuts can also increase the risk of skin rashes. Its peel contains ingredients that can cause red rashes on your skin.
- Skin cancer: Walnuts contain some chemical ingredients that can increase the risk of skin cancer.
In this article you must have understood that if the nut is consumed in a balanced amount, it gives miraculous benefits. We hope that the information given here will work for you and you will be able to enjoy the benefits of eating walnuts. If you have not started consuming walnuts yet, then include it in your diet from today. You can also share this article with your friends and family members, so that they too can know the benefits of walnuts.