Despite three months of scorching heat, summer is full of reasons to invest in well-being, from seasonal fruits and vegetables, long days and international and national food days to keep reminding you of your promise of good health to your mind and body.
let's remember the goodness of these crunchy ol' nuts:
Packs A Nutritional Punch
Walnuts are an excellent source of omega-3 fatty acids and offer other heart-healthy fats, protein, fibre, and vitamins (including vitamin B6), among others. Munching on these on a daily basis may reduce the risk of heart disease, improve brain health, ensure a healthy gut, and help in weight management. Infact, Food Safety and Standards Authority of India (FSSAI)'s Eat Right During Covid-19 guidelines mention foods with omega-3, zinc, selenium, protein and vitamin B to help maintain a healthy immune system and play a role in our body's healing and recovery. And each of these nutrients is present in walnuts. Now, while no single food can prevent or treat illness, it is important to eat a balanced diet.
Also, Read► Eating walnut linked to healthy life in women
Easy To Incorporate In Meals
Munching on a handful of walnuts isn't the only way to reap the health benefits of this nutritious food. They are incredibly delicious and crunchy, and boast great potential on the cooking front because of their ability to absorb flavours and work equally well in both sweet and savoury dishes. To add some much-needed excitement to your daily meals, you can pair these with a variety of food groups, including fruits and veggies, dairy, and breads and cereals, to name a few. Toss it into your salad, cake, or ice cream, blend it with fruits and veggies for your morning smoothie or grind it into a paste to use in dips or gravy, or simply make a trail mix -- there are so many creative ways to work them into your diet.
Easy To Store
Contrary to popular belief, walnuts can easily remain fresh at home provided you store them away from moisture, light, and warmth. Shelled or unshelled, put the walnuts into a resealable bag or an airtight container and place it in the refrigerator or freezer based on the period of use. If you're going to use them within a month, keep them in the refrigerator or move them to the freezer.
Making everyday healthy is not an easy task, but with walnuts in your daily meals, you may get a few steps closer.
Read More► Why opt for walnuts
A Walnut is a seed that grows inside the fruit of the walnut plant. It comes in the Juglandaceae family. It is an edible seed that is used as a garnish and snack. The walnut fruit is a green, round, and single-seeded fruit. The husk gradually starts getting brittle, and the nutshell gets harden. When the fruit is fully grown, the husk is removed. This gives a wrinkled shell that contains the walnut inside.
The two most common types of walnuts are the Persian walnut and the black walnut. About 3.8 million walnuts are produced every year, with the United States of America and Iran being some of the largest producers.
Walnuts are a rich source of antioxidants, proteins, carbohydrates, sugar, fiber, and good fat. It also has a content of water. Walnuts have anti-inflammatory, lipid-lowering, digestive, and anti-bacterial properties. It helps in curing the problem of cholesterol, diabetes, diarrhea, and artery problems. Walnuts are also good for the skin and are found to be a major ingredient in skincare products. Walnut scrubs and oils are widely used for the anti-aging of the skin.
The article provides all you would need to know about walnuts as Ayurvedic medicine.
How Did The Word “Walnut” Originate?
The word “walnut” originates from the Old English word “walh-hnutu," which is said to have a German compound meaning "foreign nut." It is said to have derived from the Italian word "juglans," which was used to represent the walnut tree itself. The literal meaning of the word is "the nut of Lord Jupiter."
Historical Use of Walnuts
The use of walnuts dates to thousands of years ago. It was known to man as a tree containing edible seeds even in 7000 BC. The Romans believed that it was a godly nut and called it "the nut of Jupiter," as in, lord Jupiter. Walnuts were also traded through the Silk route.
Early men used walnut paste to remove the dead skin and get the skin to glow. It was used as a Vata balancing agent even in the early. The nut was made to be eaten when a person was suffering from diarrhea.
Today, we have a scientific approach to the possible treatments, and many more uses have also come up.
Walnut Health Benefits: Benefits of Using Walnuts in Ayurvedic Treatments
There have been a few researches to show the benefits of Walnut. Till some time back, these studies used to be conducted on animals. However, being a natural agent, it has been researched on human subjects as well. There are several benefits of Walnuts on human health.
Walnuts work on both low-risk and high-risk diseases. It has anti-proliferative and antioxidants along with anti-bacterial, anti-inflammatory, hypoglycemic, and anti-aging effects on humans.
Walnuts have madhura or sweet rasa or taste. It has a guru or heavy and snigha orslimy quality when consumed. It remains sweet on digestion. Walnuts have ushnaveerya or hot potent that helps in igniting the Agni or the digestive fire. Walnut balances the Vata in tri-Dosha by reducing it.
Here is more to treating diseases with the help of walnuts.
Treating Diseases and Health Problems Using Walnuts
1. Walnuts for Diabetes
Walnuts help lower blood pressure and help regulate the body weight of the person consuming it. Thus, it is said to manage diabetes.
Madhumeha or diabetes is caused due to aggravated Vata Dosha. This results in impaired digestion that leads to the accumulation of Ama or toxins in the body. Walnuts help in balancing the Vata by reducing it and removing the Ama or toxins from the body. Hence, Walnuts help in managing the problem of diabetes. It helps in managing both type 1 and type 2 diabetes.
2. Walnuts for Diarrhea
Walnuts have anti-bacterial and anti-inflammatory properties. It is rich in antioxidants. This helps remove toxins and bacteria from the body and prevent bacterial growth in the body. Walnut binds the stomach and reduces any inflammation. Thus, walnuts help in managing diarrhea.
Diarrhea is caused due to an imbalance in Vata Dosha. This results in the accumulation of Ama or toxins in the body. Walnuts help in the easy excretion of toxins and thus balancing the Vata Dosha as well. Hence, it helps in curing diarrhea.
3. Walnuts for Cholesterol
According to the scientific view, walnuts help in lowering cholesterol levels. It increases the level of high-density lipoprotein. This helps in removing the bad cholesterol in the body while also increasing the good cholesterol. Being rich in antioxidants, it removes the toxins and thus, helps in managing cholesterol.
Cholesterol is caused due to weak Agni or digestive fire. Toxins start to accumulate in the body and increase bad cholesterol. Walnut helps in increasing the Agni or digestive fire and removing the toxins. This also helps in increasing the good cholesterol in the body, thus, managing the cholesterol problem.
4. Walnut for Coronary Artery Disease
Walnuts are rich in antioxidants and have anti-inflammatory and lipid-lowering properties. This helps in preventing any damage to the blood vessel and curing swellings if any. Thus, walnut helps in preventing the risk of coronary artery disease.
Forms of Walnuts in Ayurveda with Recommended Dosage
Walnut, as Ayurvedic medicine, is available as powder and capsules. These are used in different types of tonics and recipes. They should be taken with the recommended dosage only. Overdosing can cause a lot of problems. There is a list of dosages of these.
1. Walnut Powder
- Take ¼ to ½ teaspoon of the powder of walnut twice a day.
2. Walnut Capsules
- You can take 1 to 2 capsules of walnut capsules twice a day.
Types of Ayurvedic Care with Walnuts
1. Raw Walnuts
- Raw walnuts are a rich source of all the nutrients and antioxidants it carries, and one of the best sources.
- You can take it as per your liking; however, be sure not to eat more than 4 to 5 whole walnuts.
2. Walnut Powder
- Take a few walnuts and add them to the grinder.
- Without any liquid, dry grind the walnuts till it forms a powder.
- You can take the powder twice a day.
- ¼ to ½ teaspoon of this powder is recommended to be taken in one go.
- Take it along with warm water after lunch and dinner.
3. Walnut Capsules
- You can have 1 to 2 capsules twice a day.
- Swallow the capsule along with warm water after light meals, preferably after lunch and dinner.
4. Walnut Oil
- Take 2 to 5 drops of walnut oil and add it to your regular oil, coconut, or olive oil.
- Apply it over the affected areas to reduce wrinkles and dead skin.
5. Walnut Scrub
- You can buy the scrubs already present in the market or make some for yourself as well.
- Take 1 teaspoon of walnut powder in a small bowl and add honey to it.
- Add some gulab jal or rose water and mix the ingredients.
- Apply it on your face and massage your face to exfoliate with the scrub.
- Rinse your face with water once the massage is complete.
- You can use it 2 to 3 times a week if you are not using other packs.
- It removes dead skin and blackheads.
Side Effects of Walnuts
Walnuts are very healthy and tasty; however, no matter how much you love them, do not overdose on walnuts. It can cause some serious side effects, some that can be a problem in the long run. Here are some of the side effects:
1. Being high in calories and having carbs and fat as well, it can result in increasing the body weight if you overdose with walnuts on a prolonged basis.
2. It can cause swelling in certain parts of the body.
3. Excessive consumption can cause the stomach to heat a lot and trigger the problem of diarrhea.
4. Making the stomach warm can also mean that excessive walnuts can cause acne and pimples as it is oily.
5. People who have asthma are sensitive to walnuts and should avoid it.
Some people are also allergic to walnuts and other nuts. These reactions may include:
3. Swelling in the throat
4. Itching in tongue and throat
5. Rashes and swelling in the parts of the body
If you face any of the above discomforts, make sure to visit a doctor immediately. Do not wait for any more symptoms to show up.
Precautionary Guide to Using Walnuts
1. Walnuts during Pregnancy
Every woman has different conditions during pregnancy. It is generally safe to consume walnuts while a woman is pregnant, but you must consult your gynecologist seeking advice on your diet, including walnuts.
2. Walnuts while Breastfeeding
It is safe to take walnuts while you are breastfeeding. However, consult your gynecologist about the same first.
3. Walnuts with Asthma
Walnuts are not recommended for people who have Asthma. It can cause even more problems for them.
Frequently Asked Question
1. Should Walnuts be soaked?
- It is not compulsory to soak walnuts. You can soak walnut if you like them that way. If you are soaking them in water, leave them soaked overnight.
2. Can walnuts expire?
- Walnuts do not expire, but they can go bad. Walnuts are natural products and can go bad after some time. You can use walnuts kept at room temperature for up to 6 months. You can store them in the refrigerator for up to 1 or 1 and a half years.
3. Can walnut make you gain weight?
- Walnuts can cause you to gain weight if you take them in excess. It has quite a few calories and is also rich in carbs and fat. Do not overdose on walnuts, and you will be good to go.
4. Are walnuts good for the brain?
- Yes, walnuts are good for the brain. It has a lot of antioxidants and also has anti-inflammatory properties. Walnuts help in removing the toxins. It helps in preventing damage to the brain and improves memory and cognition.
5. Are walnuts good for patients suffering from blood pressure?
- Yes, walnuts can help in managing blood pressure. It has the content of certain fatty acids and boosts the production of nitric oxide. This helps in lowering the blood pressure. The anti-inflammatory property of walnut helps in removing any inflammation or swelling. Thus, walnuts help in managing blood pressure.
6. Are walnuts good for the hair?
- Walnut oil is good for the hair. It controls the oil in the hair and at the same time also provides moisture to the roots and scalp. It is rich in Vitamin E; thus, it also helps hair growth and prevents hair damage. Walnuts also help in controlling hair fall. Balancing the Vata Dosha, walnuts help in curing several problems related to the hair.
7. What are some Ayurvedic medicines that contain walnuts?
- Herbal preparations like Balamritam and AmritaprashaGhrita are some of the most famous walnut Ayurvedic medicines. The Balamritam helps in promoting immunity and appetite. The medicine, AmritaprashaGhrita, cures fever, bleeding disorders, cough and cold, weakness, and burning sensation.
8. How many walnuts can I eat per day?
- You can take about 3 to 5 walnuts daily during winters. During summers, the temperature is already warm; you must take only 2 to 3 walnuts daily.
9. What is the best time in the day to eat walnuts?
- You can have walnuts before your meals during lunch and dinner time. You can also have it along with other dry fruits during your breakfast. Be sure to not drink water after at least 15 to 30 minutes of eating walnuts.
10. Can walnuts cause stomach upset?
- If you overdose on walnuts, it can cause your stomach to heat up a lot. This can result in the stomach to open up and cause loose motion or diarrhea. So, yes, walnuts, when overdosed with can result in stomach upset.
11. Is walnut good for the stomach?
- Yes, walnut is good for the stomach. It has a lot of antioxidants and has anti-bacterial and anti-inflammatory properties. Being rich in antioxidants, walnuts help remove toxins from the body and help with the easy excretion of waste. Being anti-bacterial, it stops the growth of bacteria in the digestive system and also prevents further growth. Also, being anti-inflammatory, walnuts help reduce any inflammation in the digestive system and eases digestion. It prevents diarrhea and also cures it if you are suffering from the same. However, be sure not to overdose with walnuts. It can increase your trouble.
12. Can I consume walnuts while on homeopathic medicines?
- Yes, you can consume walnuts while on homeopathic medicines. It does not show or cause any side effects.
13. Can I consume walnuts while on supplements?
- Yes, you can consume walnuts while on a dietary supplement. However, if you are consuming more than one supplement, take your doctor or physician's advice.
14. Can I consume walnuts while on western medicines?
- There is not enough information on the question of if you can consume walnut while on allopathic medicine or not. Take the advice of your doctor if you want to consume walnuts in such a case.
15. Are walnuts good for the liver?
- Yes, all types of nuts, including walnuts, are good for the liver. It reduces the fat in the liver and prevents any damage to it. Being rich in antioxidants also helps remove toxins from the liver, thus detoxifying it.
Women in their late 50s and early 60s who consumed at least two servings of walnuts per week had a greater likelihood of healthy aging compared to those who did not eat walnuts, researchers have found.
In the study, published in the Journal of Aging Research, "healthy aging" was defined as longevity with sound mental health and no major chronic diseases, cognitive issues or physical impairments following the age of 65.
Previous research found that eating walnuts may have a positive impact on reducing the risk for physical impairments in older adults as well as cognitive decline.
Additionally, others in the same research group have found decreases in cardiovascular disease and type 2 diabetes - all conditions that become more common as we age.
There is no one solution to slowing down the effects of aging, but adopting the right habits, like snacking on a handful of walnuts, can help.
In this study, the researcher Francine Grodstein from Brigham and Women's Hospital in the US, looked at data from 33,931 women in the Nurses' Health Study (NHS) to evaluate the association between nut consumption and overall health and well-being in aging.
Between 1998-2002, female nurses in the NHS were asked about their diet (including total nut consumption); evaluated for chronic diseases (such as cancer, heart attack, heart failure, stroke, type 2 diabetes and Parkinson's disease); and assessed for memory concerns, mental health and physical limitations (including daily activities like walking one block, climbing a flight of stairs, bathing, dressing oneself and pushing a vacuum cleaner).
Of the study participants, 16 per cent were found to be "healthy agers," defined as having no major chronic diseases, reported memory impairment or physical disabilities as well as having intact mental health.
Although previous research has connected a healthy diet, including walnuts, to better physical function among older men and women, this study only included women.
According to the researchers, more research is needed to understand if these results hold true among men.
Additionally, participants were not assigned to eat walnuts or other foods; they were simply asked about their dietary choices.
As an observational study, this does not prove cause and effect. However, the research does shed light on simple habits that can influence health during later years in life - such as eating walnuts, the researchers said.
Read More - Why opt for walnuts
Walnuts come packed with a plethora of health benefits and also make it to the superfoods list.
Including them in your daily diet may help ward off cardiovascular diseases, cancer, diabetes and chronic inflammation. Moreover, research suggests, walnuts as part of a healthy diet may play a role in helping to maintain and improve physical and cognitive health as people age.
An initiative by California Walnuts, ePower of 3', urges people to include at least three handfuls of these nutty delights in their weekly diet. Here are the top three reasons to include walnuts in your diet:
Walnuts are predominantly made up of good, unsaturated fats including the essential omega-3 alpha-linolenic acid. Of the 18g of total fat in 28g of walnuts, 13g are polyunsaturated and 2.5g are monounsaturated, making them an ideal choice for a good-fat-food. According to FSSAI's Eat Right Guidelines, one must replace saturated and trans fat with monounsaturated and polyunsaturated fats naturally found in nuts, fish, and vegetable oils.
Consuming a variety of foods, including differently coloured seasonal vegetables and fruits, is essential to maintain a balanced diet. Protein can be found in plant foods such as nuts, seeds, legumes, pulses and soy-based foods. Plant proteins can be mixed and matched with other sources including seafood, lean meats and poultry, eggs, and dairy to help provide the balanced nutrition you need. One-fourth cup walnuts are equal to 4g of satisfying plant-based protein.
Walnuts offer a spectrum of beneficial nutrients that fit a variety of eating plans from Mediterranean and vegetarian to lower carbohydrate diets. Beyond good fats and plant protein, they are a natural source of antioxidants, gluten-free, and lower in carbohydrates (4g total per 28g, including 2g of fiber).
They can enhance almost any healthy eating plan to support an active lifestyle and provide the staying power you need to go the extra mile. (Agency)
Read More >>> Being Nut-wise: Busting the myths about almonds
पुरुषों के लिए अखरोट के लाभ - Walnut Benefits for Men in Hindi
पुरुषों के लिए रामवाण है पावर फूड अखरोट- पहाड़ी इलाके में पैदा होने वाली अखरोट बुद्धि, ताकत और स्टेमिना के लिए रामवाण के समान है. तभी इसे पावर फूड का नाम भी दिया गया है. इसे रोज खाने से दिमाग को भी उर्जा मिलती है. ओमेगा-3, विटमिन सी और ई जैसे ऐंटिऑक्सिडेंट्स से भरपूर होने की वजह से अखरोट खाने का असर स्पर्म पर भी पड़ता है. इसे स्थानीय भाषा में पीलू, संस्कृत में शैलभव और अंग्रेजी में वालनट (walnut) कहते हैं. इसके पेड़ बहुत ऊँचे होते हैं. लेकिन फूल छोटे और गुच्छेदार होते हैं.
अखरोट को खाने का सही समय - Right time to eat walnuts
ठंढ के मौसम में अखरोट खाना लाभकारी होता है. गर्मियों में इसे ज्यादा खाने से मुंह में छाले पड़ सकते हैं. यही वजह है कि इसे अधिक मात्रा में सर्दियों में खाया जाता है और इसकी बिक्री भी सबसे ज्यादा ठंढ में ही होती है. सर्दियों में अखरोट खाने का बहुत फायदा है. अखरोट में मौजूद विटामिंस और मिनरल्स हमारी नर्व्स सिस्टम और मेमोरी के साथ ही नर्व्स रिजनरेशन के लिए अच्छा होता है.
अखरोट के दूध से स्पर्म काउंट बढ़ता है - Walnut milk increases sperm count
क्या आप जानते हैं कि अगर दूध के साथ अखरोट को मिला दिया जाए तो इसकी शक्ति दोगुनी हो जाती है? अखरोट मिलाये हुए दूध को पीने से पुरुषों की स्पर्म क्वालिटी और फर्टिलिटी बढती है। इसे बनाने की प्रक्रिया भी कोई मुश्किल नहीं. लेकिन इसके लिए पहले आप को अखरोट को रात में भिगोना पड़ेगा. फिर सुबह में इसे पीस कर दूध के साथ मिलाना होगा. फिर गैस पर उबालकर गुनगुना होने के लिए छोड़ देना है. फिर इसे शहद में मिलाकर पिया जा सकता है. अखरोट में मैंगनीज, तांबा, मैग्नीशियम, मोलिब्डेनम और फास्फोरस होता है। साथ ही ये ओमेगा-3 फैटी एसिड से भरे हुए हैं, जो मुख्य रूप से मछली में पाए जाते हैं। यह इनफर्टिलिटी रिलेटेड प्रॉब्लम से बचाता है।
अखरोट का हलवा ऐसे बनायें - Walnut Halwa (Pudding)
आटा, बेसन, सूजी और गाजर का हलवा तो आपने जरुर खाया होगा. लेकिन अखरोट का हलवा क्या कभी खाया है? यदि नहीं खाया तो खुद से बनाकर आज ही खाइए. हम आपको इसकी विधि नीचे बताने जा रहे हैं. लेकिन उसके पहले इसे बनाने में लगने वाली सामग्री की सूची आपको फूड चैनल फूड-फूड के सौजन्य से नीचे दे रहे हैं .
अखरोट का हलवा बनाने के लिए सामग्री -
सजाने के लिए अखरोट की गिरि
2 कप घी
3/4 कप खोवा / मावा घिसा हुआ
1/4 (एक चौथ कप मिल्क पावडर
1 कप दूध
1 कप इलाइची का पावडर
1/2 (आधा) छोटा चम्मच
चीनी 1 कप
अखरोट का हलवा बनाने की विधि -
स्टेप 1 अखरोट को दरदरा कूट लें।
स्टेप 2 एक नॉन स्टिक पैन में घी गरम करके उसमें डालें अखरोट और महक आने तक भूनें।
स्टेप 3 अब डालें खोआ और भूनते रहें। फिर डालें मिल्क पावडर और अच्छी तरह मिलाते हुए भूनते रहें। अब दूध डालकर मिला लें। छोटी इलायची पावडर और चीनी डालकर अच्छी तरह मिला लें।
स्टेप 4 मध्यम आँच पर पकाएँ जबतक मिश्रण गाढ़ा होकर हल्वा जैसा हो जाए। साबुत अखरोट से सजाकर गुनगुना परोसें।
यह भी पढ़ें ► बालों के लिए संजीवनी बूटी है नारियल तेल