Benefits of Eating Walnuts & Side Effects
Benefits of Eating Walnuts and Side Effect India 2021 – If we talk about dry fruits, it only benefits us in every way. Including dry fruits in your diet not only keeps our health good, but it also protects us from many diseases. One of the most important characteristics of these dry fruits is walnuts. Walnuts are not only beneficial for our heart and mind, but its intake is helpful in maintaining our entire health. Walnuts are delicious as well as rich in many qualities. It is also called the powerhouse of energy. In this post today, we will know the Benefits of walnuts, how to use walnuts, the disadvantages of walnuts, walnut’s costs Etc. Before that we let you know what walnut is. Benefits of Eating Walnuts
What is Walnut?
Walnuts fall into the category of nuts and seeds. Being rich in antioxidants, it has been ranked first in the category of nuts. The scientific name of the walnut tree is the genus Jugailus. A nut tree has only one seed, which is tasty and crisp in food. The Hindi name of Walnut is Akrot, in Malayalam, it is called Akrothandi, Akruta Kaya in Telugu, Akrota in Kannada, Akrod in Marathi, Akrot in Gujarati, and Akrotu in Tamil. Walnut is used in many types of food, such as cookies, cakes, energy bars, pudding, etc.
Nutrition is present in walnuts
The more tasty a nut is, the healthier it is. Nutrients like calcium, magnesium, potassium, zinc, iron, phosphorus, and copper are found in this dry fruit. Walnuts keep you healthy and protect you from many types of diseases. Apart from this, vitamins-C, vitamin-A, vitamin-B12, E, K, vitamin B6, thiamine, niacin, riboflavin, and folate are very beneficial for you. In addition, the carotenoids found in it also benefit you greatly. Apart from this, nutritious protein and fiber are also present in abundance in walnuts.
It was a matter of what is walnut and the nutrients found in walnuts. Now next we will talk about the benefits of eating walnuts. So let’s move ahead of this and know the benefits of eating nutritious walnuts.
Benefits of Eating Walnuts
1) Walnut Benefits in Reduce blood sugar
If you want to avoid blood sugar or diabetes, eating soaked walnuts can benefit you. Many studies have shown that the person who eats 2 to 3 teaspoons of walnuts daily, risk of developing type-2 diabetes is less than that of others. There is help in controlling blood sugar levels through walnuts and this reduces the risk of diabetes.
2) Walnut Benefits in Strengthen the bone
Walnuts are also very beneficial for your bones. Walnuts have many components and properties that strengthen your bones and teeth. The alpha-linolenic acid present in walnuts helps to strengthen bones. Along with this, omega-3 fatty acids are also found in walnuts, which also help in relieving inflammation.
3) Walnut Benefits in increasing Immunity
Walnuts are also helpful in increasing your immunity. Walnuts are rich in antioxidants that help increase your immunity and help protect you from many diseases. Therefore, if you want to protect yourself from diseases and always want to be healthy and fit, then you must definitely include soaked walnuts in your diet daily.
4) Walnut Benefits in Digestion
Walnuts are rich in fiber through which your digestive system remains healthy. As we all know that to keep the stomach right and avoid constipation, it is necessary to consume fiber-rich things. In this case, if you include soaked walnuts in your diet daily, then your stomach will also be fine and you will not have constipation problems.
5) Walnut Benefits in Keep the heart-healthy
Walnuts also help in keeping your heart healthy. It contains abundant omega-3 fatty acids, which are beneficial for your heart. It has also been found in many studies that walnuts prove to be beneficial for those who have high blood pressure. Here, let us tell you that omega-3 fatty acids help in the formation of good cholesterol by reducing bad cholesterol from the body, which is beneficial for the heart.
6) Walnut Benefits in losing weight
Walnuts are also very helpful in reducing weight. It increases the metabolism of the body and helps in reducing excess fat from your body. Walnuts are rich in protein and calories, which help in controlling your weight.
7) Walnut Benefits in reduce the risk of cancer
Several studies have also shown that walnuts are also helpful in reducing the risk of cancer. Eating walnuts reduce the risk of dangerous diseases like breast cancer, prostate cancer, and colorectal cancer. Walnuts contain polyphenol ellagitannins which are helpful in protecting you from many types of cancer. Apart from this, consuming walnuts also reduces the risk of hormone-related cancer. The antioxidants found in walnuts help to prevent the growth of cancer cells in the body.
8) Walnuts benefits in reduce stress, improve sleep
Consuming walnuts not only reduces your stress and tension but also helps in sleeping. Melatonin present in walnuts helps in getting better sleep. Apart from this, omega-3 fatty acids are found in walnuts, which balance your blood pressure and relieve you of stress. Consuming soaked walnuts improves your mood and then automatically reduces your stress and makes you feel better.
9) Beneficial for pregnant women
Consumption of walnuts is also very beneficial for pregnant women. The omega-3 fatty acids present in walnuts help the brain development of an unborn child. Walnuts are very beneficial for both mother and child. But during pregnancy, before taking any food and drink, please consult the doctor about the right amount.
10) Walnuts Benefits for Brain
Walnuts are also very beneficial for brain function. The omega-3 fatty acids present in walnuts have a beneficial effect on brain function. Apart from this, polyunsaturated fat is also found in walnuts, which helps to increase your memory and also reduces your depression.
11) Walnut Benefits for Sperm
Eating soaked walnuts not only improves your health but also improves sperm health and fertility. Men who consume walnuts have better sperm motility in their body, sperm size, everything is better than men who do not consume walnuts.
12) Helpful in stomach health
Walnuts are also helpful in keeping the stomach healthy. Research has shown that eating 43 grams of walnuts daily for 8 weeks makes probiotic and saunic acids in a healthy person, which promotes good bacteria. This can help keep the intestines healthy.
13) Helpful in high blood pressure
Walnuts are also very beneficial in high blood pressure. There is a risk of heart disease due to high BP, so it is necessary to remove the problem of high blood pressure. For this, consuming walnuts can prove to be a good option for you. Research has revealed that the consumption of walnuts can reduce high BP, which can help in keeping the heart-related danger away.
14) Helpful in gallstones
Consuming walnuts in gallstones is also beneficial. Unsaturated fatty acids, fiber, and minerals in walnuts can be helpful in getting rid of gallstones. Therefore, if you have gallstones, you can consume walnuts, which can help get rid of the stones.
15) Benefits of Eating Walnuts for Skin
Consuming walnuts can also help reduce the effects of increasing age. Walnuts contain Vitamin E which retains skin moisture and relieves dryness. Therefore, it is used in skin cosmetics.
16) Benefits of Eating Walnuts for hair
Walnuts contain nutrients that are also very beneficial for your hair. Walnuts make the hair strong and also prevent hair fall. It increases hair length and also gives them a golden look. Walnuts contain omega-3, omega-6, omega-9 fatty acids, and a good amount of potassium. All these nutrients make the hair strong. Apart from this, several studies have also shown that hair loss can be prevented by the regular use of walnut oil.
So far we have talked about the benefits of walnuts. Now next we are going to talk about the use of walnuts. So let’s now know how to use walnuts.
How to Use walnuts?
These common questions are often asked by people, how to use walnut, when, and how much to use walnuts? If you also want to get answers to these questions, then let us also answer these questions here.
Usage of walnuts
1) In yogurt, mix 2 to 3 drops of walnuts with banana and eat it as a smoothie. If you want, you can also add a spoon of honey to taste it. You can use this smoothie as a dessert after lunch.
2) You can also drink it at night by mixing one spoon of nut powder and one spoon of honey in the milk. This is also an easy method.
3) Walnuts can also be consumed as bread spread. For this, mix the walnut powder in butter and then apply it on bread and eat it. You can also consume it as breakfast in the morning or snacks in the evening.
4) Roasted walnuts can also be eaten in evening snacks.
5) You can eat 2 to 3 pieces of walnuts with 1 glass of milk at night and this is a very easy way.
6) You can grind it in walnuts by mixing olive oil, lemon juice, salt, garlic, and black pepper and prepare its powder and use it as a jam.
7) You can consume it by mixing walnuts with salad too.
8) You can eat walnuts by mixing it with raisins, caramel, mushrooms, mixed lettuce, pasta, etc.
Side Effects and Disadvantage of walnut
The thing that has many benefits, it also has some disadvantages. In the same way, there is a nut, which has many advantages as well as some disadvantages. So let’s know about the loss of walnuts.
1) Fat is found in high quantity in walnuts and it is also high in calories, so it is beneficial to consume only a limited amount of walnuts.
2) Consuming walnuts may also cause you to feel allergic. If a person is allergic to it, then one should not consume walnuts. This can make you feel a bit of a chest strain, or you may have trouble breathing.
3) Consumption of walnuts can also cause skin rashes. This is because nut shells contain ingredients that can cause red rashes on your skin.
4) Increasing the consumption of walnuts during pregnancy can increase your weight. Therefore, you should consume it in limited quantities, so that it will benefit you.
5) Walnuts should not be eaten even when there is phlegm.
If you go to the market to buy walnut kernel without peel, then you will get it comfortably from Rs 600 – 700 to Rs 1800-2500 per kg. From 1000 to 1500 rupees you will get a good quality nut.
How is the heat of walnut?
Walnut whose heat is warm and dry. Therefore, it is advisable to always consume it in winter. Eating walnuts in winter helps in keeping your body warm. You can also use walnuts in the summer season, but consuming too much of it can cause many problems. Therefore, it would be better if you consume walnuts regularly.
How much should walnut eat?
The number of walnuts you should consume in a day should be decided by keeping in mind the nutrients found in it. This is because, in addition to protein and carbohydrates, walnuts have the highest amount of fat. Therefore, how much you eat depends on your fitness, goals, and the right reason to consume it. This is because some people eat it to gain weight and some to lose weight. In such a situation, both of them should use it differently for their benefit. Apart from this, it is advisable to eat at least 1 nut in a day and a maximum of 6 or 7 walnuts.
How to choose walnut?
Walnuts in the market are available in three different sizes, which are small, medium, and large-sized walnuts. Whenever you select a walnut, check its peel. Do not buy such a nut if there is a hole in the skin or if the skin is broken. Apart from this, you should also check that the nut is lighter in weight.
How to keep walnut for a long time?
If you want to store the walnuts with you for a long time, then you have to keep some of the following things in mind –
If you want to store the peeled walnuts then keep the walnuts away from the sun and cool Put them in an airtight container in place. By doing so, this nut can remain safe with you for 3 months. Apart from this,
If you want to store walnuts without peeling, then for that you can store the walnuts in the fridge and use it comfortably for 6 months. Let me tell you here that walnuts take the flavor of other things quickly. Therefore, while storing walnuts in the fridge, they should be kept away from other food items like fish and onions, etc.
How to eat walnut dried or drenched?
Dried walnuts contain a significant amount of acid that reaches the stomach and binds with the minerals present there and makes them fit. This acid hinders the absorption of nutrients in the body and at the same time it also slows down the digestive process. If you soak it in water before consuming walnuts, the acid found in it goes out of the walnuts to a great extent by binding to the minerals present in the water. Then this nut is very easily digested compared to dried walnuts. Soaking walnuts also reduces their warm effect to some extent. So whenever you use walnuts, soak the walnuts in water for 7 to 8 hours before that. After that, wash it after taking it out with water.
Who should eat walnut?
Despite the great benefits of walnuts, it is counted among the top allergic foods. This is why this dry fruit does not suit every person. Consuming walnuts sometimes causes some skin-related illnesses and diseases in parts around the mouth. If eating causes some problems, then there is no question of tension. But if you feel more sensation in your circles, tongue, or around the mouth due to its use, then you should consume walnuts only on the advice of a doctor.
Apart from this, people who have eczema, psoriasis, or any other type of allergy should not consume walnuts without the advice of a doctor. Along with this, you should also know that walnuts are very beneficial for a pregnant woman, but here also you must take care that walnut is an allergic food. If your child is allergic to walnuts, then it will not be right to consume it. So if you are pregnant and you want to consume walnuts, then you must take advice from a doctor.