Benefits of Akhrot (Walnut) for Health: Akhrot, also known as “walnut” in English, is considered the king of all nuts. The health benefits of walnuts are many and include increasing immunity, lowering bad cholesterol, preventing coronary heart disease, and controlling type 2 diabetes.
Walnuts can also benefit brain health, help with weight loss, improve semen quality in men and treat depression. Eating a handful of raw Akhrot every day can provide many important nutrients such as protein, fiber, carbohydrates, antioxidants, omega-3, and 6 fatty acids, and vitamins and minerals.
Walnuts are an important part of a balanced diet. These include almonds, which are highly celebrated in the Almond Empire. They originated in the Mediterranean and Central islands, but are widely cultivated in India, China, and Persia.
The benefits of walnuts for culinary and medicinal purposes have long been recognized in many countries. In addition to one of the most popular ingredients in cranberries, salads, sweets, and even gravy, walnuts provide high levels of omega-33 fatty acids, calcium, magnesium, and zinc.
Listed below is the nutritional value of Walnuts per 100 gms of serving:
|Nutrition Facts (Serving size: 100 g)|
|Dietary Fiber||6.7 g|
|Total Fat||65.2 g|
|Omega – 3 fatty acids||9.079 g|
|Omega – 6 fatty acids||38.092 g|
|Vitamin A||20 IU|
|Vitamin C||1.3 mg|
|Vitamin E||0.7 mg|
|Vitamin B1 (Thiamine)||0.3 mg|
|Vitamin B2 (Riboflavin)||0.2 mg|
|Vitamin B6||0.5 mg|
|Pantothenic Acid||0.6 mg|
1. Improve Heart Health
Walnuts or Akhrot are very beneficial for the cardiovascular system due to their high levels of omega-three fatty acids. Eating a few nuts a day also lowers blood pressure.
Omega-3 fatty acids are known to reduce bad cholesterol in the body and stimulate the production of good cholesterol. This helps reduces inflammation and promote vascular function. As a result, walnuts can improve heart disease.
Walnuts may reduce the risk of cancer. They are rich in omega 3 fatty acids and other anti-oxidants that have been proven to fight cancer. Walnuts are particularly beneficial for prostate, breast and pancreatic cancer.
3. Weight Loss
The benefits of walnuts make them one of the most popular foods for those who want to lose weight. These nuts help in weight management as the omega fat in them helps for good reason.
In addition, you also have protein and fiber, which help you lose weight while eating nuts in small amounts. Most dietitians and fitness trainers recommend a healthy portion of walnuts regularly to prevent appetite disorders.
4. Source of Plant Based Protein
Protein is the building block of muscles, bone, hair, skin, and tissues. It is commonly found in animal products. Akhrot is one of the best sources of plant-based protein.
Walnuts provide 15.2g of protein per 100g serving which is 30% of the daily value. In addition, the current internationally recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram by body weight.
5. Support Brain Function
The omega-three fatty acids in walnuts are also good for the brain. Having foods rich in essential fatty acids (such as omega-3 fatty acids) can lead to cognitive decline. In a study of the elderly, daily use of walnuts showed improvement in cognitive activity
6. Support Good Body Composition
Since they contain a lot of fiber, after eating a handful of walnuts you feel very full. They are rich in protein and help in healthy weight loss.
7. Cures Insomnia
Walnuts can also help with sleep disorders because they contain the hormone melatonin. Melatonin is known to regulate sleep patterns and induce equal amounts of sleep. It would be better to eat walnuts in the evening and have snacks in it.
8. Boosts Immunity
Our body needs a strong immune system to protect it from infections and toxins. Vitamins E and C, such as copper and zinc, and minerals, play an important role to improve immunity.
Walnuts are rich in minerals and vitamins. Each 100 grams nut contains 3.1 mg zinc, 1.6 mg copper, 0.7 mg vitamin E, and 1.3 mg vitamin C. Thus, incorporating walnuts into the diet will provide important nutrients which in turn increases immunity.
9. Decrease Inflammation
People with inflammatory diseases such as asthma, arthritis, and eczema may benefit from the presence of essential fatty acids in walnuts. Walnuts can fight and reduce the risk of coronary heart disease. Walnut polyphenols can also help fight inflammation.
10. Good For Diabetes
Walnuts may reduce the risk of developing type-2 diabetes. They provide a great service of protein, healthy fats and fiber. Since they do not add to kilos, diabetic patients can have them without any worries.
11. Nourishes Hair
For beautiful hair, walnuts are considered as hair food. Walnuts contain B7 which causes hair to grow longer and stronger and will also reduce hair fall.
Sources say that even if walnuts can be added to the daily diet, hair growth is possible. This is one of the best uses of walnuts.
12. Maintains Bone Health
Osteoporosis is a common disease worldwide. Osteoporosis is a disease that makes bones thin and brittle. As a result, it causes easy fracture of bones even under mild pressure.
The most fractured bones are the hip, wrist, and spine. Calcium, protein, magnesium, phosphorus, potassium, manganese, copper, iron, zinc, vitamin A, vitamin K, vitamin C, and B vitamins are essential for healthy bones.
Walnuts are rich in all the essential nutrients required for healthy bones. In addition, a study found that methanolic extracts and alginic acids in walnuts show a high anti-atherogenic capacity and an exceptional osteoblastic activity. They are beneficial in preventing bone loss as a result.