The Walnut: A Nutritional Powerhouse
Walnuts, or Akhroot, with their brain-like appearance, are not just a culinary delight but a nutritional powerhouse. With 64% fat, 687 calories, 15g of protein, and just 11g of carbohydrates per 100g serving, walnuts are an ideal snack for those seeking energy-rich and protein-packed foods with fewer carbohydrates.
Heart Health Hero
Walnuts shine in their ability to combat heart disease. They boost High-Density Lipoprotein (HDL) or 'good cholesterol' while lowering Low-Density Lipoprotein (LDL) or 'bad cholesterol', a common culprit in heart attacks. The presence of Omega-3 fatty acids, often associated with fish, is abundant in walnuts, offering 9g per 100g serving. This is more than eight times the daily requirement, ensuring that a small amount of walnuts can full fill your day's Omega-3 needs.
Beyond Omega-3: Vitamins and Antioxidants
Rich in Vitamin E and Polyphenols, walnuts contribute to smoother blood vessels and reduced cholesterol. A study by Harvard Medical School in 2012 endorsed these cardiovascular benefits.
A Shield for Your Brain
Walnuts are warriors against Free Radicals in the brain, which can lead to nerve damage and diseases like Alzheimer's and Dementia. Tufts University's 2014 study highlights walnuts' role in preserving memory and brain health.
Gut Health Guardian
The University of Munich's 2018 research revealed that walnuts can enhance gut health and immunity by promoting beneficial bacteria, following an 8-week study involving 44g daily walnut consumption.
Aiding Aging
Harvard T.H. Chan School of Public Health's study in 2016 observed that walnuts helped reduce chronic age-related conditions such as diabetes and heart disease in individuals over 50.
Weight Management Wonder
Walnuts have been shown to reduce food cravings in overweight and obese individuals, as demonstrated by Beth Israel Deaconess Medical Centre's research in 2018.
Diabetes-Friendly Delight
With a low carbohydrate content and high fat percentage, walnuts provide a slow release of glucose into the blood, making them suitable for those managing diabetes.
Best Way to Consume Walnuts
To maximise benefits, soak walnuts for 6-8 hours before consumption. For a tastier treat, peel them after soaking.
Summary:
Walnuts, resembling the human brain, are a superfood that supports heart and brain health, reduces disease risk, aids in weight management, and is diabetes-friendly.