Walnuts have always been considered as ‘Brain Food’, perhaps because of the appearance like that of the brain. They are edible seeds from the trees of Juglans genus.
- Nutritional Profile- Walnuts contain significant amounts of nutrients such as proteins, EFAs (essential fatty acids), carbohydrates, vitamins, and essential minerals. An ounce of walnuts contains 2.5g of omega 3 fats, 4g of protein and 2g of fiber, 183 calories,20g of phytosterols. The minerals found in them include calcium, iron, magnesium, phosphorous, potassium, sodium, zinc, copper, manganese, and selenium. Vitamins include vitamin C, thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin B12, vitamin E, vitamin K, and vitamin A. Carotenoids found in walnuts include beta-carotene, lutein, and zeaxanthin. Daily consumption of 25g of walnuts would provide 90% of the recommended daily intake (RDI) of Essential Fatty Acids (EFA).
- Health Benefits- Inclusion of walnuts in any diet improve heart functions, lowering bad cholesterol and increasing a good one. Besides preventing the heart disease, EFA in walnuts also increases calcium absorption and deposition. Leading to readuced urinary calcium excretion. Minerals present in organic walnuts contribute to the metabolic activities. The polyphenolic compounds and phytochemical substances help reduce the effects of inflammation. It is also recommended to eat some walnuts soaked in water before sleeping. Melatonin a hormone found in them help induce and regulate sleep. Furthermore, people suffering from diabetes can have walnuts on a regular basis without any significant weight gain. This is due to the fact that they contain a high amount of polyunsaturated and monounsaturated fats.
- Usage- Add chopped/shredded walnuts to desserts to add a nutty flavor to it, add to salads, cereals, oatmeals, yogurt and even fish and chicken.
- Storage- You must store them in an airtight box. Keep them in a very dry and cool area that is not close to direct sunlight.