Introduction
We have never thought how much benefit a single walnut provides for our health?
It is not just a dry fruit but a life-saving dry fruit which is a friend of our heart, brain and body.
From ancient times till now, walnuts are considered an important part of a healthy diet everywhere. Walnuts contain Omega-3 fatty acids, antioxidants, and lots of vitamins and minerals which not only boost your memory but also make your heart strong.
And the best thing? You can easily incorporate walnut into your daily diet – be it breakfast, lunch or dinner.
In this article, I will tell you how walnuts can help improve your overall health, how to include it in your diet, and what things you should keep in mind.
So let’s start this healthy journey!
Nutritional Value of Walnuts
Walnuts are considered the best among dry fruits. These small and hard shell nuts are full of many essential nutrients which are very beneficial for our body and digestion.
Omega-3 fatty acids: Walnuts are the best source of plant-based omega-3. They are very good for the heart and brain. Walnuts are also essential for brain health.
Protein: Every 100g of walnuts contains approximately 15g of protein, which is important for body growth and muscles.
Fiber: It improves digestion and keeps the stomach full for a longer time.
Antioxidants: Walnuts contain powerful antioxidants that protect cells from damage and slow down the aging process.
Vitamins & Minerals: Walnuts contain important minerals like magnesium, phosphorus, vitamin B6, copper, and manganese which are essential for immunity and bone health.
Health Benefits
Walnuts are not only tasty dry fruits, but are also very powerful health boosters and are also good for the heart. Eating walnuts every day has many benefits: Brain Health (good for the brain) Walnuts are shaped like brain and are really beneficial for the brain.
They contain omega-3 fatty acids and antioxidants which improve memory, focus and overall brain function.
Heart Health (good for the heart) Walnuts control cholesterol and also keep blood pressure normal.
These reduce the risk of heart attack and stroke.
Walnuts do not cause heart attack. Weight Management (helps in reducing weight) Due to fiber and healthy fats, these make you feel full for a long time,
which can prevent overeating. Anti-inflammatory Properties (reduces inflammation) The antioxidants and nutrients in walnuts reduce inflammation in the body, which helps in preventing many chronic diseases (like diabetes, arthritis). Better Sleep (Better sleep) It contains melatonin,
which is a natural hormone for sleep. So taking some walnuts at night can give you a good sleep.
Walnuts are a small thing and are easily available,
they have great health benefits hidden in them.
Include even a little in your daily diet. If you consume walnuts then it is very good, then it can benefit your sex power in the long term!
Uses and Ways to Eat Walnuts
Walnuts taste a little crunchy and have a lot of oil, so they easily fit into many dishes. You can have them in many ways:
The simplest way - eat walnuts straight! You can have them raw or lightly roasted as a snack. Healthy and tasty!
Walnuts can be made even more nutritious by adding them to oats, daliya, or cornflakes in breakfast. It tastes even better with a little honey or fruits.
In baking
Walnuts are used in cakes, brownies, cookies or banana bread. They add natural richness and texture to desserts.
In smoothies
If you are making a smoothie (like banana, dates, or protein smoothie), blend some walnuts in it – it will add extra nutrition and creamy texture.
In desi dishes
Sometimes walnuts can be used in korma, pulao, or chutney for extra flavor and richness.
Conclusion
Walnuts are natural food, but their benefits are enormous. They are not only good for your brain and heart, but also for your skin, sleep and overall health. The best part is that you can easily include them in your daily routine - in breakfast, as a snack, or with any dish. And you can use them in lunch and dinner.
So if you want to move towards a healthy lifestyle, then from today onwards, give place to walnuts in your diet and it will be very good if you use walnuts after extracting oil from them. A few walnuts can pave the way for a long and healthy life! I request you to start using walnuts from today itself