Complete Details about Walnuts and Their Benefits

 What are Walnuts?

Walnuts are edible seeds from the trees of Juglans genus. They are round, single-seeded fruits of the walnut tree. The fruit and seed of walnut are enclosed in a thick, inedible husk. The shell of the fruit that encloses the kernel is hard and two-halved.

Kashmiri Walnuts have a delicious taste and crunchy texture, which is why they are used in many desserts and baked goods such as cookies, cakes, granola, cereals, energy bars, and the ever-popular banana walnut bread. Ground walnuts and walnut flour are also used for baking. Kashmiri Walnuts are packed with essential fatty acids and produce an oil that is a rich emollient and is known for anti-aging properties.


The nuts have always been considered as ‘brain food’ perhaps because the surface structure of the kashmiri walnut has a wrinkled appearance, like that of the brain. Due to this reason, they have been considered as a symbol of intelligence, leading to the belief by some that they actually increase one’s intellect!

While this is not exactly true, recent studies have shown that the consumption of these seeds does help in promoting brain function. There are two types; black walnuts and brown walnuts. We shall be talking about the brown walnut in detail.


Health Benefits of Kashmiri Walnuts
Let’s find out some of the major health benefits of Kashmiri walnuts.

Improve Heart Health
According to the National Institutes of Health (NIH), walnuts are rich in omega 3 fatty acids that have been shown to help improve heart health. Fresh raw walnuts are rich in amino acid l-arginine, and monounsaturated fatty acids (72%) like oleic acid.

Manage Weight
Kashmiri Walnuts help you feel full, which means that they increase satiety. Researchers from Harvard Medical School found that people who consumed shakes containing walnuts had an increased level of fullness during the day as compared to people who had placebo shakes. This study did, however, utilize a small size, so more research is needed to confirm these results. Regardless, the rich source of protein and fiber makes walnuts a healthy snacking option, especially for vegetarians. However, they should be consumed in moderate quantities as an excess of it could result in weight gain.


Boost Bone Health
Kashmiri Walnuts contain copper and phosphorus both of which are essential in maintaining optimal bone health. Essential fatty acids found in walnuts secure the bone health of the body. They may increase calcium absorption and deposition while reducing urinary calcium excretion.

Antioxidant Power
Kashmiri Walnuts rank second on the list of ‘antioxidant-rich’ foods, just under blackberries as per research conducted by a team of researchers from the University of Oslo, Norway. The rare, powerful antioxidants such as quinone juglone, the tannin tellimagrandin, and the flavonol morin present in walnuts have remarkable free-radical scavenging power. These antioxidants also help prevent liver damage due to chemicals.

Control Diabetes
People suffering from diabetes may have walnuts on a regular basis since they contain a high amount of polyunsaturated and monounsaturated fats. Researchers say that the intake of nuts is inversely proportional to the risk of developing type-II diabetes. However, make sure to eat this nut in moderation.

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