Wonder men and women will come and go, but this wonder dry fruit is here to stay - The Walnut dry fruit!
In the past, walnut dry fruit was referred to as Royal Nut. Persian walnut and black walnut are the two most often grown walnut species. While the Persian walnut is indigenous to Iran, the black walnut is indigenous to North America.
Compared to Persian walnuts, black walnuts have a far more pleasant flavour. Still, cultivation is challenging because of their hard shells. Other than that, English walnut, which is widely consumed worldwide, is another term for Persian walnut.
For ages, walnut dry fruit has had numerous health benefits. People worldwide include it in their diet through various recipes. So, let us dive deeper into understanding the nutritional value of walnuts, their health benefits and their recipes to make your diet more nourishing.
1. Nutritional Value Of Walnut Dry Fruit
2. Health Benefits Of Walnut Dry Fruit
3. Walnut Dry Fruit Recipes
4. Dietitian’s Recommendation
5. The Final Say
6. FAQs
Every 100 grams of walnut dry fruit contains the following nutrients:
You Can Also Read: Black Dates: Nutritional Value And Benefits
Well, if you want a healthy snack between meals, you can carry a few walnuts in your pocket! Walnuts are one of the most beneficial dry fruits filled with nutrients.
Here are a few health benefits of Walnut dry fruit you should consider.
Dried walnut fruit is richer in omega-3 fatty acids than other nuts. In addition, ALA, a vital lipid derived from food, is found in walnuts.
According to the Institute of Medicine, a sufficient ALA intake is 1.6 and 1.1 grams per day for males and women. Therefore, one serving of walnuts satisfies that recommendation.
You Can Also Read: Best Dry Fruits For Weight Loss
Why take those pills for antioxidants and vitamin E? If you have this saviour, dry fruit - the walnut!
Vitamin E, melatonin, and polyphenols are all abundant in walnut dry fruit. And compared to other nuts, walnuts have higher antioxidant activity.
Walnut consumption helps to reduce LDL, which promotes heart health. Consuming walnuts also lessen oxidative damage.
Due to oxidative stress, inflammation can result in diabetes, cancer, and Alzheimer's. Ellagitannins, a type of polyphenol found in walnuts, can reduce oxidative stress and inflammation.
The gut bacteria that provide anti-inflammatory protection cause the ellagitannins to transform into urolithins. Inflammation is also decreased by magnesium, ALA, and arginine.
Because ALA and linoleic acid are present in walnuts or Akhrot, a healthy supply of lipids is encouraged, boosting HDL over LDL and lowering blood pressure. It is also one of the best dry fruits for weight loss.
Walnut dry fruit is a wonderful source of protein and fibre, hence is considered a food that helps manage diabetes and control blood sugar levels.
Additionally, it is low in carbohydrates, making it an excellent snack for diabetic patients. Walnuts assist in reducing the risk of developing Type 2 diabetes.
Consuming walnut dry fruit reduces the body's calcium excretion and boosts absorption, resulting in strong bones.
Additionally, walnuts are high in fibre, which promotes smooth bowel movements and increases detoxification in the body.
The vitamin E in walnuts helps to maintain healthy, firm skin and slows the ageing process, resulting in fewer wrinkles, blemishes, and fine lines. Additionally, walnut ingestion regularly can help reduce dark circles.
So, do you have a reason to not include walnuts in your diet? Well, we know the answer!
So, here are some easy, healthy, yet delicious recipes you can try with walnut dry fruit. Let us jump to them!
This recipe is for a quick and easy walnut porridge with the sweetness of cinnamon.
Ingredients
Preparation Method
1. Add the almond milk, rolled oats, water, vanilla essence, honey, and salt to a deep saucepan and stir to combine. Bring to a boil until the oats are cooked.
2. After thoroughly combining the cinnamon powder and walnuts, serve warm or cold.
This is a delicious fried rice recipe with a twist of walnuts and zucchini crunch.
Ingredients
Preparation Method
1. Sesame oil and vegetable oil in a wok. Allow to heat. Add the chopped onion and garlic. Cook for two to three minutes over medium heat.
2. Sauté the zucchini and walnuts for 1-2 minutes, being careful not to overcook any ingredient.
3. Now combine the mustard seeds, salt, and vinegar.
4. Further, add the mustard seeds, salt and vinegar and mix. Finally, on high flame, add the onion stalks and sauté once and serve hot.
This recipe is filled with a tangy salad with high protein and fibre goodness.
For the dressing:
Preparation Method
1. Mix all the ingredients for the dressing in a bowl, then set it aside.
2. Take a deep salad bowl, add the quinoa, chickpeas, and chopped greens, and combine.
3. Add the basil, tomato, black pepper, and salt, and combine everything well. Drizzle the salad with the dressing oil and serve.
4. Check to see if salt is needed.
According to a few elderly persons, walnuts are thought to improve brain mood and help with memory and cognitive function. Therefore, consuming walnuts regularly is essential to get all of its benefits. You can have walnuts in your diet in the following ways:
-Dietitian Akshata Gandevikar
When compared to other nuts, walnut dry fruit is an explicit nut. It contains potent antioxidants that combat free radicals in the body and support a healthy body, which helps control the body's functioning.
Omega-3 is abundant in walnuts, which helps reduce LDL and raise HDL, which protects the heart, reduces inflammation, and may lessen the risk of cancer.
Regular walnut consumption will undoubtedly improve your health!
1. Which nut, walnuts or almonds, is healthier?
Each nut has its advantages, but walnuts are much healthier than peanuts, pecans, and almonds.
2. Are walnuts recommended for diabetics to eat?
Yes, walnuts are low in carbohydrates and high in fibre and protein, making them the perfect food for diabetic patients.
3. Why should walnuts be soaked before eating?
Walnuts that have been soaked are simple to digest and are more effective at lowering LDL levels in the body.
4. What does walnut dry fruit do to the brain?
Walnut eating, according to some, may improve cognitive performance and lessen depression and other disorders.
5. What benefits does walnut dry fruit have for hair and skin?
Walnuts are high in vitamin E and omega-3, which keep the skin supple and lessen the appearance of wrinkles and fine lines. They also assist in strengthening and smoothing the hair.
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