Walnuts, also known as Akhrot in Hindi as Akhrot, are a great source of fibre, good fats, vitamins, and minerals. This evergreen nut is a superfood of its kind that has several incredible benefits for human health. They add flavour and crunch to the diet while also providing additional nourishment.
If you have not yet incorporated walnuts or akhrots into your diet, these 9 scientifically proven health benefits will convince you to start consuming walnuts in any form.
However, before knowing the amazing benefits of walnuts, you should know what essential nutrients and values they contain.
Nutritional Value of Walnuts
- grams of premium walnuts or akhrot contains-
- Energy: 200 calories
- Carbohydrate 3.89 grams (g)
- Sugar: 1 g
- Fiber: 2 g
- Protein: 5 g
- Fat: 20 g
- Calcium: 20 milligrams (mg)
- Iron: 0.72 mg
- Sodium: 0 mg
Besides this, walnuts are rich in manganese, copper, magnesium, phosphorus, vitamin B6, and iron. Additionally, they are a good source of protein and omega-3 fatty acids. Though akhrots have high calories and fat, they are full of essential nutrients that provide many health benefits.
Thus, after knowing the nutritional value of this amazing superfood, you don't want to wait to buy the premium quality walnuts from Healthy Master. Buy the premium quality akhrot giri from Healthy Master.
9 Health Benefits of Walnuts or Akhrot
1. Akhrot Benefits in Pregnancy
In a pregnancy, walnuts are beneficial in maintaining and balancing a level of blood pressure which is important for both mother and the foetus. In the third trimester, pregnant women become prone to high blood pressure, which in turn can lead to miscarriages, low birth weight of the foetus, and premature birth. To combat these conditions, it is recommended that pregnant women incorporate walnuts or akhrot into their diet. It is recommended to eat 4-5 walnuts a day. However, if you overeat them, it could lead to digestive issues and weight gain.
2. Walnuts Benefits for Male Reproductive Health
A diet that is high in processed foods and sugar is often linked to the improper functioning of sperm. Walnuts play an important role in supporting the reproductive health of males. Various studies and research have shown that walnuts help in improving the shape, vitality, and mobility of sperm. Adding walnuts into the diet help in improving the male's fertility and sexual functioning.
3. Boost Brain Health
Both polyphenols and omega-3 fatty acids are regarded as essential brain foods that may combat oxidative stress and inflammation, two factors that contribute to cognitive loss. Walnuts are a rich source of alpha-linolenic acid, which is a plant-based omega-3 fatty acid, and polyphenolic chemicals.
Consuming walnuts on a daily basis improves and boosts brain health. Additionally, walnuts' nutrients, like polyunsaturated fat, polyphenols, and vitamin E, help in reducing oxidative damage and inflammation in the brain.
4. Manage Blood Sugar Levels
Walnuts are a good source of dietary fibre. Fibres take a while to digest and break down, ensuring a gradual release of sugar into the bloodstream. Additionally, akhrots are well known for reducing the risk of developing Type-2 diabetes, controlling blood glucose levels, and preventing the development of insulin resistance.
Walnuts have a low glycemic index of 14 to 20. Due to their low GI and gradual absorption, foods like walnuts prevent a surge in blood sugar levels. Therefore, diabetics must consume walnuts.
5. Promotes Healthy Hair
In addition to promoting a healthy scalp and lowering the risk of baldness, using walnuts in your hair care routine helps to keep hair strong and lustrous. Walnut consumption also strengthens hair, improves hair colour, and helps treat dandruff. The walnut's omega-3 fatty acids support healthy hair growth by boosting the strength of the hair follicles.
Additionally, walnuts are a great source of protein, magnesium, and vitamin B, all of which are important nutrients for the scalp. Consuming walnuts encourages hair development and fights hair thinning. You can apply walnut oil to your scalp to keep your roots healthy and moisturized.
6. Benefits For Skin
Walnuts also include significant amounts of the antioxidants ellagic acid, catechin, melatonin, and phytic acid, as well as the vitamins B and E. All of these nutrients support the maintenance of the skin's overall health and wellbeing. The antioxidants and vitamin E aid in exfoliating the skin by removing the dead skin cells. Regular consumption of walnuts prevents fine lines and wrinkles, thus promoting healthy ageing of the skin.
Additionally, vitamin B is known to ease stress and improve mood. Walnuts are full of vitamin B. Regular consumption of walnuts lowers stress levels, which in turn promotes skin health.
7. Promotes Good Sleep
Melatonin is a component in walnuts. The substance is linked to better sleep patterns. Additionally, omega-3 fatty acids aid in lowering blood pressure and reducing stress. Better sleep is also a result of less stress.
8. Walnuts for Weight Loss
Although fat is the main nutrient in walnuts, the majority of this fat is polyunsaturated. Additionally, they help you lose weight by controlling your hunger and appetite. Walnuts, unlike a lot of other dry fruits, do not make you gain weight. Walnuts are the best substitute for unhealthy snacks. This time, overcome your cravings with walnuts that will keep you full for a while.
9. Walnuts Promote Stronger Bones
Walnuts are high in calcium and copper content. They support the maintenance of high bone density. Additionally, it promotes bone growth. Walnuts help the body absorb calcium more effectively. They also lessen the metabolic processes' excretion of calcium.
Another important fatty acid, alpha-linolenic acid, is also present in walnuts. Stronger and healthier bones are linked to ALA and its constituent parts.
Also Read: 5 Amazing Benefits of Figs
4 Health Benefits of Soaked Walnuts
If you can't eat dry walnuts or akhrots, you can incorporate soaked walnuts into your diet. Here are the 4 amazing benefits of eating soaked walnuts.
- Soaked walnuts are scientifically proven to lower harmful cholesterol levels. They protect against heart problems. A low cholesterol level is directly linked to a healthy heart and a fit life.
- Soaked Akhrot makes the bones and teeth stronger.
- Akhrots are a good source of melatonin, which ensures sound sleep. If you are looking to improve your sleep, it is recommended to have soaked walnuts in the morning.
- Walnuts are known for their antioxidant properties. Consumption of soaked akhrots slows the growth of cancer cells in the body.
Also Read: Dry Fruits For PCOS Treatment
5 Ways to Eat Walnuts (akhrot ko kaise khaye)
If you find eating walnuts a challenging task, here are the 5 innovative ways to incorporate walnuts into your diet.
1. Crush some roasted walnuts and add them to the paratha or chapatis' stuffing. The paratha becomes crunchier and tastier thanks to akhrot.
2. Include walnuts in smoothies or protein shakes. They can be crushed with the rest of the ingredients. Your drinks will become healthier and more crunchy thanks to the recipe.
3. Add Akhrot to your handmade walnut chutney by combining walnuts, garlic, lemon, and ginger. For more flavour, add additional oil, salt, and pepper. You may also add mint for the chutney to taste better.
4. To prepare a paste for children, combine walnuts, honey, and cocoa powder. This paste can be added to milk and smoothies for them.
5. Use walnut oil as the salad dressing.
Also Read: 9 Health Benefits Of Ragi
The addition of akhrot to our regular diet is healthful. It is readily available everywhere and cooks quickly. Walnuts are highly nutritious and offer a long list of advantages. There is no right or wrong way to eat this incredibly healthful nut.
There is no ideal method of eating walnuts. Any form of akhrot in your diet is beneficial to your health. In addition to providing enough protein, fibre, and vitamins and minerals, a nutritious diet also provides unsaturated fat, Omega-3 alpha-linolenic acid (ALA), magnesium, and phosphorus. So to ensure a healthy and long life, consume akhrot daily. Buy the premium quality walnuts from Healthy Master.
Frequently Asked Questions on akhrot
A. Walnuts are a powerhouse of nutrients. Eating at least four walnuts a day will guard you against many diseases.
A. Walnuts are rich in omega-3 fatty acids, so eating them every day will improve heart health.
- Promote hair health
- Improve skin health
- Manage blood pressure
- Improve males reproductive health
- Good for pregnancy
A. Yes, one can eat walnuts every day. Eating walnuts every day reduces bad cholesterol levels.
A. Yes, walnuts are known for improving the quality and mobility of sperm.
A. Akhrots are excellent sources of biotin, B-vitamins, omega 3 and 6 fatty acids, protein, and magnesium, which are known for strengthening hair cuticles.
A. People who are allergic to nuts should avoid walnuts.
A. Walnuts are a good source of vitamin E, B6, folates, and phosphorus. They help in promoting healthier skin.
A. Incorporating walnuts into your diet won't lead to weight gain.
A. Walnuts are a good source of copper, which is needed to produce melanin pigment. Melanin gives hair its colour so eating walnuts may prevent greying of hair.
A. Walnuts and almonds are known for promoting hair growth. They also help reduce thinning.
A. Walnuts keep the appetite and hunger under control, thereby helping with weight loss.
A. Almonds and walnuts both have a number of advantages for your health. Making a decision might be challenging. Almonds, however, might be the best option if you're looking for the best nut for controlling your weight and blood sugar. Walnuts, on the other hand, might be beneficial for your brain.
A. One of the best ways to eat walnuts is to soak them over night and then eat them in the morning.
A. To leverage the amazing benefits of walnuts, it is recommended to eat walnuts on an empty stomach.