Walnuts Are Healthy Nuts

Walnuts Are Healthy Nuts

You may wonder seeing the title, “Healthy Walnuts”. But yes, it’s true. By including a small handful of walnuts in routine diet, you will realize their benefits.
Walnuts contain plant protein, folacin, dietary fiber, magnesium, iron, thiamine, niacin, vitamin E, vitamin B6, potassium and zinc, which are beneficial for health.

They have Alpha Linolenic Acid (ALA), which is fatty acid (omega-3) and reduces risk of heart troubles, stroke, cancer, diabetes, obesity, high blood pressure and depression. Omega-3s are necessary for functioning of nervous system and healthy brain. 

Thus, to achieve good health, walnuts are super food that needs to be taken in our daily diet. So, we should go crazy for walnuts.

Mainly, walnuts contain fatty acids. They contain more amounts of mono and polyunsaturated fats. Essential Fatty Acids such as linoleic and alpha-linoleic acid are necessary for our body and are needed daily.

These are helpful for 3 purposes:
1.    Manufacturing of some hormones
2.    Part of Cell’s membrane
3.    Regulation of cholesterol.

Alpha-linolenic acid, which is an Omega-3 fatty acid, contains anti-inflammatory action. Thus, walnut is very much useful in rheumatoid arthritis treatment and itchy skin conditions. Symptoms like dry skin, shows deficiency of fatty acid.

Unsaturated fats, become helpful to lower down blood cholesterol and reduce risk of heart disease, with increase in HDL and lowering down LDL.

Walnut also contains good amount of proteins and calories. In 100 g, walnuts contain 1523 gm of protein.

People having small appetites when take walnuts in their daily diet, becomes helpful in maintaining the amount of calories needed per day.

Caution: The walnuts that have bitter taste should not be eaten.

Ways to eat walnuts:
•    Eat delicious fresh shelled walnuts.
•    When toasted or roasted, they are taken as healthy snacks.
•    When raw, you can add them to salads
•    When cooked, enjoy them in putting pasta or rice pilaf or on stuffing.
•    When chopped, can be added to peat or apple.
•    They can also be used in preparing cakes, cookies, muffins and breads

Walnut oil is very much beneficial in salads, but when heated its reaction is not proper.

Walnuts can be chopped by:
1)  Hand
2)  Blender
3)  Food processor
Chop them only when ready to use.

Ways to roast walnuts
1.    Spread them on baking sheet.
2.    Put them in oven for some time till color turns light brown.
3.    Put them in little oil to toast.