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Walnuts and Its Health Benefits

1 December 2010 8 Comments
walnuts and its health benefits

Picture courtesy; grit.com

Come winter and markets are abuzz with nuts and dried fruits. Walnut is always associated with a small hammer my mom used to sit with and break the hard shells off this wonder food. The reason I avoided eating walnuts during my childhood days. I was more for pine nuts with thin and delicate shells.

Now that there is good quality of shelled walnuts available in the market, this health nut is a must in my pantry especially in the baking goodies.

Composition: The inside kernel of walnut with all the folds and curves, resembles the anatomy of human brain. The shell is hard or delicate depending upon the variety of walnuts.

Health Benefits:

  • Omega 3 the key component present in this wonder nuts is what has made this nut a very sought after food. Omega 3 is a type of essential oil which our body cannot produce by itself.
  • The presence of Omega 3 makes walnuts a great food for curing many cardiovascular diseases.
  • Good against high blood pressure and type 2 diabetes.
  • Omega 3 helps curing many skin diseases and is anti inflammatory in nature.
  • The anti oxidant Ellagic acid in walnuts is good against cancer and improves the immune system.
  • Walnuts are an excellent source of vitamin E.
  • The other important minerals present in walnuts are calcium, copper, manganese, potassium, zinc, selenium etc.
  • Walnuts have folate and Vitamin B6 in it.
  • Another important health source in walnuts in the presence of monounsaturated fats in it. This in turn helps control the cholesterol levels and many heart diseases.
  • Thus eating a handful of nuts can reduce weight gain.

Prudent ways to include walnuts in your diet;

  • Easy and trouble free way is to have it straight from the shell, as it is.
  • Roast the walnuts slightly in a skillet or oven and crush it. Sprinkle the same over your morning healthy breakfast porridge.
  • Sprinkle crushed walnuts over you veggies salads to give a crunchy texture to it.
  • Make a healthy breakfast by sprinkling the roasted and crushed walnuts over a cup of fresh yogurt and honey.
  • Sprinkle them over sautéed veggies.
  • Make a dip by grinding walnuts, herbs and some boiled lentils together.
  • Walnut butter could be a great spread for sandwiches and pita bread.
  • Add the nuts in the mixture for making granola for the kids.
  • Baked recipes get a makeover with the addition of chopped and crushed walnuts. Bread, cakes, muffins and walnut cookies are a delicacy.
  • Just a tablespoon of crushed walnuts over your favorite ice-cream or dessert can make it taste heavenly.
walnuts and its health benefits

Picture courtesy; danielsfarm.com


  • The essential oil in the walnuts get rancid very soon. The kernels should be stored in a refrigerator for more shelf life.
  • People allergic to nuts should take advice from their physician before consuming walnuts.
  • Avoid walnuts which are stored for very long, as it may taste bitter.
  • A handful of these nuts is good enough for getting the most out of this wonder food – Walnuts.

Add these Foods That Heal in your diet and stay healthy.


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  • sayantani said:

    great info…will await your decadent recipes on this.

  • Deepa said:

    Thnks for sharing so many benefits of walnuts.
    Hamaree Rasoi

  • Rekha Eashwar said:

    Very useful piece of info..these days anti oxidants are very highly spoken of so also omega3..it is a boon for ladies in their 40s..Thanks..

  • Priya (Yallapantula) Mitharwal said:

    Thanks for all that info dear. Great !!!

  • Kiran said:

    GReat info! Thanks for sharing!

  • Nutritionalert said:

    Very useful information. Thanks for sharing

  • lindard said:

    a handful of nuts packs a really good amount of calories. i usualy eat whole bags of nuts when watching tv. althought its high in fat in calories it is still helpful for the body if consumed right and very tasty to. thanks for your informative post, i really appreciate it.

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