In many studies conducted over the years, it is found that nuts have high nutritional values and are good for health. One of them being more than others - the walnuts! Yes, you read it right. Your favourite nut is not only high in nutrition with many health benefits but also delicious! Want to know how, why, and everything about walnuts? We bring you all the info you need to know about the benefits of walnuts and some fun ways to consume them. Let's dive into it.
Nutritional Content
Rich In Antioxidants
Source Of Omega-3s
Decrease Inflammation
Healthy Gut
Weight Control
Healthy Ageing
Improves Blood Fats
Consuming Walnuts
Ways To Consume
Frequently Asked Questions (FAQs)
Nutritional Content
Walnuts have a reputation for being a high-calorie and high-fat food. They are made up of 65% fat and about 15% protein. Walnuts are well known for being high in monounsaturated and polyunsaturated fats and omega-3 fatty acids. What people don't know is it's low in carbs and consists more of fibre, which is a necessity for your body.
Walnuts are quite dense in nutrients and provide heart-healthy fats. They are loaded with vitamin E, vitamin B6, folate, thiamin, and phosphorous.
Rich In Antioxidants
Walnuts are rich in nutrients like omega-3 fatty acids, phytosterol, and antioxidants. These bio-active components may have anti-cancer properties, which not only prevent the growth of tumors but also reduce the risk of developing breast and prostate cancer. Apart from this, antioxidants also boost heart health by reducing damage caused by free radicals.
Tip: Antioxidants like vitamin E, melatonin and polyphenols are highly concentrated in the papery skin of walnuts.
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Source Of Omega-3s
Packed with the goodness of anti-inflammatory omega-3 fats, walnuts help in strengthening one's immune system. walnuts also contain quality protein, vitamin E, copper, and vitamin B6, which work on building immunity.
Tip: You can either have them raw or make them with some cereals, but walnuts do add a crunch to your daily diet.
Learn about the different kinds of omega 3 fatty acids here.
Decrease Inflammation
Inflammation is the root of many diseases, such as asthma, arthritis, eczema, and type 2 diabetes. The polyphenols in walnuts may help in fighting inflammation. Omega-3 fat, magnesium and the amino acid arginine in walnuts may also decrease inflammation.
Tip: Walnuts have the highest omega-3 fatty acids, which can lower C-reactive protein (CRP), decreasing risk of cardiovascular disease and arthritis.
Healthy Gut
Walnuts contain fibre which is good for gut health. Additionally, walnuts contain other prebiotic compounds that aid in the growth of healthy gut bacteria like lactobacillus, which helps eliminate bad gut bacteria.
Tip: Eat a handful of walnuts on an empty stomach to get the most benefits!
Weight Control
Walnuts are dense heart-healthy unsaturated fats that make them great for weight loss. The presence of omega-3 fatty acids and vitamins helps suppress hunger and makes you feel full. Walnuts reduce your appetite and help with weight loss. A handful of walnuts every day could help to stimulate fat loss and promote promote healthy body weight.
Tip: Exercise portion control or you could end up eating more calories.
Healthy Ageing
The antioxidant content of walnuts is known to boost overall health. Consuming walnuts helps the skin look younger and healthier due to the powerful antioxidant, vitamin E. Vitamin E in walnuts may help fight the free radicals caused due to stress, which can help delay the ageing process. Anecdotal in walnuts may help make your skin glow too. Moreover, walnuts work wonders for the hair; they're a great source of biotin, or vitamin B7, which is thought to help hair grow stronger and longer, prevent hair loss, and improve hair texture. Fatty acids in walnuts strengthen hair follicles, while vitamin E helps give your hair a healthy shine.
Tip: Use a walnut face pack for healthy skin. Add four walnuts, two teaspoons of oats, one teaspoon of honey, one teaspoon of cream, and four drops of olive oil in a blender. Blend well to make a smooth paste. Apply it to your face and let it dry completely. Wash your face with warm water while massaging in a circular motion.
Improves Blood Fats
Heart disease — or cardiovascular disease — is a broad term used for chronic conditions related to the heart and blood vessels. In many cases, the risk of heart disease can be reduced with healthy lifestyle habits, such as eating nuts. Walnuts help in lowering cholesterol levels and have compounds that have anti-inflammatory properties that prevent the formation of blood clots. Eating a few walnuts a day may help reduce blood pressure too.
Tip: Add walnuts to other heart healthy foods to gain more benefits.
Consuming Walnuts
Too much of a good thing can be harmful; consuming too many walnuts can be that. Walnuts are very healthy, but some people are allergic and must avoid them. If the person develops a rash or hives or difficulty breathing after eating walnuts, medical attention should be sought. Walnuts are dense in calories, and excess of walnut consumption can lead to weight gain and not loss. High consumption of walnuts has also been linked to diarrhea, because of the high oil or fibre content in them. Consuming too many walnuts is thought to cause kidney stones due to their oxalate content.
Note: Be mindful of how much you consume walnuts.
Ways To Consume
Include walnuts in your daily diet by either adding walnuts to your breakfast cereals like porridge, oats or muesli or by taking 1-2 walnuts with two soaked almonds every day in the morning. We have also shortlisted some interesting recipes that are filled with the richness of walnuts.
Walnut Salad
Ingredients
- 50 grams walnut
- Three apples, chopped finely
- Two sticks, celery pieces
- Half tsp sugar
- A bowl of cabbage, grated
Method:
- Cut the apple into small pieces and mix the sugar.
- Add celery and walnuts.
- Soak grated cabbage in cold water for an hour and strain the liquid.
- Place the grated cabbage in a serving bowl.
- Decorate with apple slices and whole walnuts.
Baked Mushrooms With Walnuts
Ingredients
- 10 -12 mushrooms
- 7-8 whole walnuts
- 1 Small onion
Half a cup of tomato puree - One small Capsicum
- One garlic clove
- 1 tsp crushed red pepper
- 2 tsp olive oil
- Few coriander leaves
- Salt for seasoning
Method
- Preheat the oven to 350 degrees Fahrenheit.
- Clean and wash mushrooms. Partially boil them for 10 to 15 minutes.
- Once they are cooled, cut and remove the stems.
- For the stuffing:
- Add one teaspoon of oil in a pan, saute finely chopped garlic and onions for five minutes, add finely chopped capsicum, and pureed tomatoes.
- Add washed and crushed walnuts to the above mixture.
- Spice up the mixture with salt and crushed red pepper.
- Cook for 10 minutes on a medium flame, garnish with freshly chopped coriander leaves.
- Sprinkle a little salt over the mushroom caps and fill them with sautéed walnut mixture.
- Finally grease the baking dish with one teaspoon of olive oil. Arrange stuffed mushrooms in the dish.
- Bake for 20 minutes and serve it hot.
Try Something Different: Tacos With Walnut ‘Meat’. Learn More Here.
Coffee And Walnut Cupcakes
Ingredients
For the cupcake
- 200g butter, well softened
- 100g light brown sugar
- 100g flour
- Two large eggs
- 2 tsp instant coffee, mixed with 100ml boiling water, then cooled
- 25g walnut half, chopped, plus 12 more for the tops
For the topping
- 200ml whipping cream
- 2 tbsp light brown sugar
Method:
- Heat oven to 180 degrees Celsius
- Line the cupcake mold with cupcake cups
- Beat the butter, sugar, flour, and eggs with 4 tsp of coffee and a pinch of salt until creamy.
- Stir in the chopped walnuts.
- Spoon the mix into the cups
- Bake for 18-20 mins until lightly golden and springy.
- Cool for a few mins in the tin, then lift the cakes out and cool them completely on a rack.
- Put the whipping cream, 3 tsp of coffee and the sugar into a large bowl.
- Beat them together using a hand blender or whisk until stiff peaks are formed.
- Spread a dollop of the coffee cream onto the top of each cake
- Finish with a walnut half.
Learn more Easy and Healthy Walnut Recipes here.
Frequently Asked Questions (FAQs)
Q. Can heart patients eat walnuts?
A. Walnuts help maintain healthy cholesterol levels and decrease blood pressure, two of the major risk factors for heart disease. They are also a rich source of alpha-linolenic acid (ALA) which is the plant-based omega-3 fatty acid.
Q. How many walnuts should be taken in a day?
A. Seven whole-shelled nuts are the recommended amount of walnuts per day. The side effects of eating too many walnuts can be bloating or loosened stool, both of which don't sound very pleasant, so it's best to limit yourself.
Q. Can we drink water after eating walnuts?
A. Consuming water after having nuts or foods with too much oil content in them may lead to the deposition of fat in the food pipe, resulting in irritation and coughing. Some say that it is not like we cannot drink a sip or two, but one must avoid consuming cold water and instead sip on lukewarm water.
Q. What is the best time to eat walnuts?
A. If you want to receive the maximum benefit from nuts, then it's advised to consume them in the morning. Consuming nuts, along with breakfast, can help you ward off fatigue and smoothly regulate blood pressure in your body. Experts suggest that nuts and dry fruits are one of the healthiest snack options around.
Q. What happens if I eat walnuts every day?
A. Walnuts are exceptionally nutritious nuts. They have higher antioxidant activity and significantly more healthy omega-3 fats than any other common nut. This rich nutrient profile contributes to the many health benefits associated with walnuts, such as reduced inflammation and improved heart disease risk factors.
Q. What is the side effect of walnut?
A. Excess walnut consumption can lead to digestive issues, mouth ulcers, allergies, and can also cause weight gain.
Q. Who should not eat walnuts?
A. Walnuts can cause choking in kids, so avoid giving it to young ones that cannot still bite and break down food before swallowing. Also, individuals that are allergic to nuts should lay off walnuts.
Q. Which is healthier almond or walnut?
A. Both almonds and walnuts are healthy owing to their nutrient composition. That being said, almonds have a higher mineral content while walnuts are richer in omega-3 fatty acids.