KASHMIR WALNUT KERNELS
Walnuts have enormous health benefits. Juglans regia is an edible seed of the tree. The plant is native in India and the regions surrounding the Caspian Sea, in the 4th century AD, the ancient Romans brought the walnut to many European countries. The walnut tree serves number of uses; it can be used as food medicine, furniture, dye. The walnut seed has a helps in prevention and slowing of various cancers and weight management.
Nutrition Facts of walnut: Walnuts are of high grade protein, vitamins, trace minerals, lecithin, omega 3 fatty acids and oils. Compared with other nuts, which typically contain a high amount of mono-unsaturated fats, fats in walnuts are unique because they are primarily poly un-saturated fatty acids (PUFAs) and are having significant amount of alpha-linolenic acid. Moreover walnuts have in-significant or less amounts of sodium and are cholesterol free.
Calorific Status of Walnuts: An ounce (28g) of (chopped) walnuts has 183 calories of which 153 calories come from the fats.
Vitamins & Minerals Status of Walnuts: Walnut contains a large proportion of vitamins B6 (0.2mg per ounce of walnut) providing 8 percent of the daily requirement. It also has plenty of folate and thiamin and useful quantity of vitamin E in the form of tocopherol. Walnut is the great and rich source of manganese, one serving contributing to almost half of its required daily value. It is also rich in other minerals such as magnesium, iron and phosphorus.
Omega 3 fatty acids in Walnuts: Omega 3 & Omega 6 are two essential fatty acids required by our body for cell growth, immune function, blood clotting ,disease prevention but our body can’t make them of their own. So these fatty acids have to be obtained from our diet. Our body needs two critical Omega-3 fatty acids, (eicosapentaenoic acid, called EPA and docosahexaenoic or DHA) and walnut contains a precursor Omega-3, called alpha-linolenic acid (ALA), which the body converts to EPA and DHA. An ounce (28g) of walnuts provides 18g of total fat of which 13g are PUFA and 2.5g are ALA.
Walnuts as the Brain Food: Walnuts have potential health benefits in the area of memory and cognitive function as well. Low omega 3 intake has been linked to depression and decline in cognitive function. And taking into consideration that walnut is a rich source of ALA (omega 3), it no doubt promotes brain health. Studies however show that only moderate amount of walnut (2 or 6 percent of a healthy diet) can improve motor and behavioral skills in older adults and higher amounts, say 9 percent, impaired reference memory.
Walnuts for healthy Hair - Walnut is a good ‘hair food’ too. This is because walnut contains biotin (vitamin B7) that helps strengthen hair, reduce hair fall and improve hair growth to certain extent. However, not much scientific data is available to support these claims.
Walnuts in Pregnancy Period - Although not much research has gone into the safety and benefits of consuming walnut during pregnancy, it is believed that walnut may stave off nausea during pregnancy and boost brain development in the child. However, one study showed that consuming tree nuts (including walnut) during pregnancy could raise the odds of asthma as food allergy in the child by 50 percent. But Harvard School of Public Health nutritionists rather suggest that consumption of peanuts and tree nuts during pregnancy might even decrease the risk of allergic disease development in children.
Cholesterol Content in Walnut: Walnut helps prevent heart disease and are the fruit recommended for lowering cholesterol. It is an established fact that coronary heart disease (CHD) is associated with high total cholesterol and high LDL cholesterol levels. Studies carried out across United States, Australia, New Zealand, Spain, and Israel indicated that consuming 2 to 3 servings of walnuts daily decreases cholesterol levels sufficient to lower risk of CHD.
Walnuts & Type 2 Diabetes - Diabetes and obesity expert Dr. David Katz recommends walnut as a nutritious food that must form an important component of a healthy diet. He completely agrees with the Harvard study that found two or more servings of walnuts per week to be associated with 15 to 21 percent lower risk of incident type 2 diabetes in white US women.
Walnuts Prevents Cancer - Walnuts contain multiple ingredients that, individually, have been shown to slow cancer growth, including omega-3 fatty acids, antioxidants, and phytosterols. Consuming walnuts regularly could even reduce the risk for breast cancer in humans indicated researchers at Department of Biochemistry and Microbiology, Marshall University School of Medicine, Huntington, West Virginia following a study on laboratory animals. According to them beta-sitosterol (a phytosterol) in combination with gama-tocopherol (vitamin E) benefited against cancer cell growth. Numerous studies have also shown that regular consumption of walnut can prevent and even slow the progress of prostate cancer.
Walnuts for Kidney Stones - Despite so many health benefits of walnut, it is best to be careful on the amount and frequency of walnut consumption. That is because walnut is high in oxalates and oxalates contribute to kidney stone formation.
Walnuts for Weight Management - Contrary to what people believe, walnuts are actually good for weight management since an ounce of walnut contains 2.5g of omega 3 fats, 4g of protein and 2g of fiber that help provide satiety. And any successful weight management plan must include the satiety factor; so walnut is undoubtedly the right food to consider if you are into weight management program. Despite being ‘dense in calories’, walnut can also help with weight loss as is evident from the findings of a research published in the International Journal of Obesity, where overweight people following a Mediterranean style diet that included walnuts for 18 months could improve weight loss and keep weight off for a longer period than those following a low-fat diet.
Walnuts Soaked in Water - The nutrient profile of walnuts changes insignificantly when roasted, toasted or baked for short periods of time. But many chefs and nutritionists suggest soaking walnuts in water to get rid of the tannins and make it more digestible. Others however feel that there is no scientific research to substantiate the greater digestibility of soaked nuts.
Walnuts for Men - Eating about 75g of walnut daily could help improve sperm quality. Researchers from the UCLA found that the men who ate walnuts experienced improvement in sperm vitality, motility, and morphology, as compared to those who didn’t. ‘Walnuts provide a particularly rich source of a-linolenic acid, a natural plant source of omega-3, which we suspect may have been responsible for the improvements we observed,’ said study researcher Catherine Carpenter. However, they are not sure if the findings work for men who have fertility problems.
Walnuts vs. Cashews, Almonds, and Other Nuts - So, which nut is the best? Difficult to say; each has its own benefits and drawbacks. ‘Almonds have slightly more vitamin E than walnuts, and much more magnesium. Walnuts, stand out as the only nut with an appreciable amount of alpha-linolenic acid. Peanuts lead in the folate category. Cashews have even more magnesium than almonds (83mg per ounce vs. 73) but they lag behind in vitamin E. If it’s selenium you’re after - as many men are, because the mineral might protect against prostate cancer - then look to Brazil nuts,’ according to the Harvard Medical School Family Health Guide. So it’s really up to you. But what’s sure is that nuts are healthy food and must be included in the diet.
Walnuts are wonderfully versatile nuts - add it to salads for a nutty crunch, or make a coating for poultry and fish or make a creamy sauce or use it in the sweet dish of your choice. Or just eat it raw and keep healthy.
Walnuts are available in the market year around. In the store, you may get to see different forms of nuts are displayed for sale; unshelled, shelled (without the shell), salted, sweetened, or ground, etc. Buy whole “un-shelled” nuts instead of processed ones.
While buying, look at the nuts that should feature bright brown color, compact, uniform in size and feel heavy in hand. They should be free from cracks, mold, and spots and rancid smell.
Un-shelled walnuts can be placed in cool dry place for many months, whereas shelled (without the outer shell) kernels should be placed inside airtight container and kept in the refrigerator to avoid them turn rancid.
7 Top Reasons to Eat Walnuts
Walnuts belong to the tree nut family, along with Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, and pistachios. Each has its own unique nutritional profile.
One-quarter cup of walnuts, for instance, provides more than 100 percent of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin. Some of the most exciting research about walnuts includes:
1. Cancer-Fighting Properties
Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well. In one study, mice that ate the human equivalent of 2.4 ounces of whole walnuts for 18 weeks had significantly smaller and slower-growing prostate tumors compared to the control group that consumed the same amount of fat but from other sources.
Overall the whole walnut diet reduced prostate cancer growth by 30 to 40 percent. According to another study on mice, the human equivalent of just two handfuls of walnuts a day cut breast cancer risk in half, and slowed tumor growth by 50 percent as well
.2. Heart Health
Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors.
If you struggle with herpes, you may want to avoid or limit walnuts, as high levels of arginine can deplete the amino acid lysine, which can trigger herpes recurrences.
Walnuts also contain the plant-based omega-3 fat alpha-linolenic acid (ALA), which is anti-inflammatory and may prevent the formation of pathological blood clots. Research shows that people who eat a diet high in ALA are less likely to have a fatal heart attack and have a nearly 50 percent lower risk of sudden cardiac death.2
Eating just four walnuts a day has been shown to significantly raise blood levels of heart-healthy ALA,3 and walnut consumption supports healthful cholesterol levels.
Separate research showed that eating just one ounce of walnuts a day may decrease cardiovascular risk,4 and among those at high cardiovascular risk, increased frequency of nut consumption significantly lowers the risk of death.5
3. Rare and Powerful Antioxidants
Antioxidants are crucial to your health, as they are believed to help control how fast you age by combating free radicals, which are at the heart of age-related deterioration.
Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods. This includes the quinone juglone, the tannin tellimagrandin, and the flavonol morin.6
Walnuts contain antioxidants that are so powerful at free-radical scavenging that researchers called them "remarkable,"7 and research has shown that walnut polyphenols may help prevent chemically-induced liver damage.8
In another study, researchers found that nuts, especially walnuts, have potent antioxidant powers. Walnut polyphenols had the best efficacy among the nuts tested and also the highest lipoprotein-bound antioxidant activity. The researchers concluded.
"Nuts are high in polyphenol antioxidants which by binding to lipoproteins would inhibit oxidative processes that lead to atherosclerosis in vivo. In human supplementation studies nuts have been shown to improve the lipid profile, increase endothelial function and reduce inflammation, all without causing weight gain."
4. Weight Control
Adding healthful amounts of nuts such as walnuts to your diet can help you to maintain your ideal weight over time. In one review of 31 trials, those whose diets included extra nuts or nuts substituted for other foods lost about 1.4 extra pounds and half an inch from their waists.10 Eating walnuts is also associated with increased satiety after just three days.11
5. Improved Reproductive Health in Men
One of the lesser-known benefits of walnuts is their impact on male fertility. Among men who consume a Western-style diet, adding 75 grams (a bit over one-half cup) of walnuts daily significantly improved sperm quality, including vitality, motility, and morphology.12
6. Brain Health
Walnuts contain a number of neuro protective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults
One study also found that consuming high-antioxidant foods like walnuts "can decrease the enhanced vulnerability to oxidative stress that occurs in aging," "increase health span," and also "enhance cognitive and motor function in aging."
The beneficial dietary fat in walnuts has been shown to improve metabolic parameters in people with type 2 diabetes. Overweight adults with type 2 diabetes who ate one-quarter cup of walnuts daily had significant reductions in fasting insulin levels compared to those who did not, and the benefit was achieved in the first three months .