Benefits of Eating Walnuts – Find out The Nutritious Facts and Add Them To Your Diet

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Walnut is one of the oldest tree foods known to man was originated in Persian. Its production in India is in Jammu and Kashmir, Uttaranchal and Himachal Pradesh and Arunachal Pradesh, with Jammu & Kashmir occupying the largest share in total area and production. Consuming Walnuts on a regular basis brings many health benefits and here we have mentioned few of them.  

Enriched in Nutrients

Walnuts are the only tree nut to contain a rich source of omega 3 ALA, 2.7g/ 30g. And one of the few nuts that contain Protein, 20.6g Fat, 14.0g Poly-unsaturated fat, 135mg Potassium,114 mg Phosphorus, 20mcg Folate, and many other nutrients, that are quite tongue-twisting. So, either add on your favorite snack or just munch while going through the day.

Make Delicious Recipes

Ever tried walnut-based recipes? Here, we have a few suggestions, you might wanna try. It offers a unique flavor and texture and can be both savory and sweet making it versatile. Dishes such as Spaghetti with spinach and walnut pesto, kale and apple soup with walnut and walnut loaf are highly popular. Try adding walnuts to baked goods, dessert bars, and chocolate confections for a nutty crunch.

Important For The Heart

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Walnuts have a beneficial role in the prevention and reduction of heart disease. It contributes to the maintenance of normal blood cholesterol levels. walnut oil provides more favorable benefits to endothelial function. So, a handful of walnuts a day (30g) can have a positive effect on the elasticity of the blood vessels and can thus help keep the cardiovascular system healthy.

Cognitive and Mental Health

Research shows that consuming Walnuts’ nutrient-dense unique profile related to better overall cognition at older ages may also be associated with a lower prevalence and frequency of depression symptoms. They also play a role in certain mood disorders.

Feel Fuller For Longer

As a part of a healthy diet, Walnuts helps in preventing overeating or snacking on less healthy options. Incorporating walnuts into meals and snacks is a simple and convenient way to add important nutrients to your diet.

An Omega-3 Boost!

The omega-3 fatty acids contribute to the basic health of all cells in the body. It fights depression or anxiety, reduces the risk of macular degeneration. Omega-3s are crucial for brain growth and development in infants. It also lowers the risk of heart disease, certain cancers, and dementia.

Good For The Brain

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High levels of beneficial fats, other important nutrients such as vitamin E, folate, protective phytochemicals, high amounts of polyunsaturated fat and ellagic acid, are all found in walnuts, that offer potential benefits for both brain health and function. Plant compounds in walnuts have been proven to reduce inflammation in the brain and improve cognitive performance.

They Taste Great

They have a mild and creamy flavor and soft consistency. Because of their taste, texture, and nutrition benefits. They are a great plant-based meat substitute. So, experiment with your favorite meals.

Meat Substitutes

You can use it as a meat substitute. A blend of chopped walnuts and mushrooms is an excellent meat substitute because of their texture and unique taste, in curry or a casserole or side dish. so experiment away!

Use Nut Butter Instead of Oil

Make a healthy switch, try using walnut oil in place of butter or oil. This plant-based nut butter is perfect for a spread on toast or a great dip. It will not only cut the saturated fat, but also it would add nutrients to your diet as well.  

Photo by Pixabay

Team FNH
Team FNHhttps://foodandhospitality.incrediblegoa.org
Food & Hospitality Team works day and night to get you some of the best culinary experiences from across the state of Goa. If you wish to get featured into this portal, please share your details at [email protected]

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