Author: Mahwash Malik
Kashmir is blessed with the climatic conditions that induce heavenly luxury and benefits to every produce that grows in the region. Walnuts that grow in Kashmir are famous around the world for its taste, nutrition and health benefits.
Walnut (Juglans sp.) belongs to the family of "Juglandaceae" and is one of the temperate nuts and grows at the altitude of between 900 to 3000. Walnuts are the edible seeds that are enclosed in a shell with is covered by a green coloured husk with is inedible. Kashmiri Walnuts are categories into different categories such as paper-shelled, thin-shelled, medium-shelled and hard-shelled. In Kashmir Walnut is referred to as "Doon" locally. Walnut is called as ‘Akhrot‘ in Hindi, ‘Akroot Kaya‘ in Telugu, ‘Akrottu‘ in Tamil, ‘Akrothandi‘ in Malayalam, ‘Acrota‘ in Kannada, ‘Akrod‘ in Marathi and ‘Akrot‘ in (Gujarati & Bengali).Nutrition Value of Walnuts.
- A 100 Grams of Walnut Serving provides 654 kcal of energy.
- It contains 65% fat, 15% proteins. 14% of Carbohydrates and 7% of Dietary fiber.
- Walnut is also a mineral rich nut, the minerals found in them include calcium, iron, magnesium, phosphorus, 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 them include beta-carotene, lutein, and zeaxanthin.
- Phytosterols in walnuts are about 20 mg per ounce
Even though Walnuts are rich in fats many studies indicate that they don't increase the risk of obesity. Walnuts are primarily made up of polyunsaturated fats and have high percentage of omega-6 fatty acid called linoleic acid.
Health Benefits Of Walnuts There are many amazing health benefits of "Akhrot" or Walnuts. Following are the amazing benefits that we can have if we include walnuts in our daily routine.
1) Improved Heart health. Walnuts are a rich source of omega-3 and have ample quantity of monosaturates fatty acids like oleic acid (72%). Walnuts can lower bad cholesterol and helps to protect the heart in the long run. Walnuts also help to prevent coronary heart diseased by providing a healthy lipid supply, walnuts also cantain EFAs like linoleic acid, alpha-linolenic acid and arachidonic acids. It has been recommended to consume 25 grams of walnuts to fulfil around 90% intake of (RDI) of EFAs, helping to lower he risk of high blood pressure and heart diseases.
2) Boosts Brain Health. Walnuts contains important phytochemicals as well as good amount of polyunsaturated fats which are essential for brain health and brain function. Omega-3 plays a very important part by helping to reduce oxidative stress in the brain and alos helps to improve brain signilling and neurigenicies. which are a neuron creation. Other important nutrients such as vitamin E, folate and ellagic acid all found in walnuts also contribute to neuroprotection and memory function.
3) Aid Weight Loss. The Omega-3 fatty acids have been linked with the fat loss. A research conducted by research conducted by Sabaté et al. (2005) at the Loma Linda University, California, USA have shown that walnut consumption of about 35 grams per day did not result in any significant weight gain among tested individuals over a period of 1 year.4) Help In Diabetes Treatment As per research conducted by Gillen et al. (2005) at the University of Wollongong, Australia. In an article titled “The impact of nuts on diabetes and diabetes risk”, by Lovejoy (2005), it is mentioned that the intake of nuts is inversely proportional to the risk of developing type-II diabetes. The walnuts contain high amount of polyunsaturated and monounsaturated fats and they don't tend to change the increase the weight significantly.
5) Improve Metabolism Walnuts contains many important minerals that boost metabolic activities like growth and development, sperm generation, digestion, and nucleic acid synthesis. The important minerals are manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium.
6) Prevents Cancer According to the research conducted by Carvalho et al. (2010) from the University of Portugal, it has been found that phenolic compounds and antioxidants present in walnuts help to control the growth of cancer cells in the human body.References *https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of walnuts.html https://www.bbcgoodfood.com/howto/guide/health-benefits-walnuts