Akhrot, known as walnut in English, is a stone-fruit that has a single seed. The walnut fruit is husked and contains a nut with a wrinkly, globe-shaped shell. To be sold commercially, walnuts are split into two flat segments. Both raw and roasted walnuts are available, as well as salted and unsalted. Walnuts grow on trees and are widely used around the globe in gravies as well as desserts.
Nutrition Facts
According to the USDA, one cup of walnuts equal to 30 grams contains:
- Energy (calories): 200 kcal
- Carbohydrates: 3.8 grams
- Fats: 20 grams
- Proteins: 5 grams
- Fiber: 2 grams
- Calcium: 20 milligrams
- Iron: 0.7 milligrams
In addition, walnuts are also rich in copper, manganese, phosphorus and vitamin B6. Nuts are high in monounsaturated and polyunsaturated fats and omega-3 fatty acids. They are also a good source of protein. Nuts have a reputation for being high in fats and calories. However, they are also high in nutrients and contain heart-healthy fats.
Akhrot Benefits in Diet
The consumption of plant-based foods of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. The health benefits of walnuts may include enhancing cardiovascular health and bone strength, reducing the risk of gallbladder disease, and treating epilepsy.
1. Akhrot Benefits for Brain Function
Walnuts contain nutrients that may protect your brain from harmful inflammation while also supporting good brain function as you age. The fact that the shell of a walnut resembles a tiny brain may be coincidental, but research suggests that this nut may be beneficial to your mental health. Walnuts’ nutrients, such as polyunsaturated fat, polyphenols, and vitamin E, have been shown in studies to help reduce oxidative damage and inflammation in the brain.
2. Akhrot Benefits for Glowing Skin
Walnuts have the highest antioxidant activity of any nut. Vitamin E, melatonin, and plant compounds called polyphenols, which are particularly abundant in the papery skin of walnuts, are responsible for this activity. The high vitamin E content helps to rejuvenate the skin and give it a glow from the inside.
3. Akhrot Benefits for Healthy Gut
According to studies, having a gut microbiota rich in health-promoting bacteria and other microbes (your gut microbiota) increases your chances of having a healthy gut and overall health. An unhealthy microbiota composition can cause inflammation and disease in your gut and other parts of your body, raising your risk of obesity, heart disease, and cancer. What you eat has a big impact on the composition of your microbiota. One way to support the health of your microbiota and gut is to eat walnuts.
4. Akhrot Benefits for Fighting Cancer
Walnuts are high in the polyphenols. These can be converted to urolithins by certain gut microbes. Urolithins may have anti-inflammatory properties in the gut, which could explain why walnuts may help prevent colorectal cancer. The anti-inflammatory properties of urolithins in walnuts may also help to protect against other cancers. Urolithins also have hormone-like properties, allowing them to block hormone receptors in your body. This may lower your chances of developing hormone-related cancers, such as breast and prostate cancers.
5. Akhrot Benefits for Weight Loss
Walnuts are high in calories, but studies show that the energy they provide is 21% lower than what would be expected based on their nutrients. Furthermore, walnuts may help you control your appetite. In trials that compared weight loss using diets that include or exclude nuts, the diets that included nuts in moderation showed greater weight loss.
6. Akhrot Benefits for Managing Diabetes
Walnuts are linked to a lower risk of type 2 diabetes, according to observational studies, because they help control weight. Excess weight raises your chances of developing diabetes and high blood sugar. Walnuts, on the other hand, may help control blood sugar through mechanisms unrelated to weight loss.
7. Akhrot Benefits for Lower Blood Pressure
Heart disease and stroke are both linked to high blood pressure. Walnuts may help lower blood pressure in people with high blood pressure and healthy people who are stressed, according to some studies.
8. Akhrot Benefits for Healthy Aging
Physical fitness becomes increasingly important as you age, as it allows you to maintain your mobility, cognitive functions and independence. Healthy eating habits are one thing that can help you maintain your physical abilities. Walnuts, despite their high calorie content, are high in essential vitamins, minerals, fiber, fats, and plant compounds that may support good physical functioning as you age. Walnuts help to reduce the decline in cognitive functions as people age.
9. Akhrot Benefits for Male Health
Reduced sperm function has been linked to typical Western diets high in processed foods, sugar, and refined grains. Walnuts may be beneficial to sperm health and male fertility. More research is needed to confirm these benefits, but if you’re worried about your fertility, try eating walnuts.
10. Akhrot Benefits for Lowering Cholesterol
Heart disease risk has long been linked to elevated levels of “bad” LDL cholesterol and triglycerides. Walnuts have been shown to lower cholesterol levels when consumed on a regular basis. Apolipoprotein-B, which is a measure of how many LDL particles are in your blood, decreased by nearly 6% in walnut eaters. Apolipoprotein-B is a major risk factor for heart disease when it is elevated.
Side Effects of Walnuts
There are only a few side effects of eating walnuts. These side effects only appear if walnuts are overeaten. In normal food amounts, walnuts are safe for most people. There isn’t enough data to say whether larger doses are safe to use. Unless other fats are removed from the diet, the nut can cause softening of the stools and bloating, as well as weight gain. People who are allergic to walnut may experience allergic reactions.
The Takeaway
Walnuts are a nut that is high in nutrients. They have significantly more antioxidant activity and healthy omega-3 fats than any other common nut. This diverse nutrient profile contributes to walnuts’ numerous health benefits, including reduced inflammation and improved heart disease risk factors. Nutritionists and dietitians provide detailed guidance on how to use nuts and also recommend seed cycling. To get more authentic information, contact a nutritionist in Lahore. Scientists are still learning about the many different ways walnut fiber and plant compounds, such as polyphenols, interact with your gut microbiota and contribute to your overall health. It’s likely that you’ll hear a lot more about walnuts in the coming years as more studies look into their health benefits.
FAQs
1. What is the best time to eat walnuts?
It’s best to eat walnuts first thing in the morning if you want to get the most out of them. Nuts, when eaten with breakfast, can help you avoid fatigue and maintain a healthy blood pressure level in your body.
2. Can we eat akhrot daily?
According to a Harvard study, walnuts can cause genetic changes and reduce the risk of colorectal cancer when consumed in the right amount and on a regular basis.
3. How many walnuts should we eat in a day?
You only need 1-2 walnuts per day to reap the many benefits.
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