Wonder men and women come and go, but the walnut dry fruit stays!
Royal Nut used to be the name for walnut dry fruit. Persian and black walnuts are the most common walnut species. North American black walnut is different from Iran's Persian walnut.
Black walnuts taste much better than Persian walnuts do. However, due to their tough shells, cultivation is difficult. Persian walnuts are sometimes known as English walnuts.
Walnut-dried fruit has long been healthy. It is eaten internationally in various cuisines. So let us explore walnuts' nutritional value, health benefits, and dishes to improve your diet.
Nutrients per 100 g of dry walnut fruit:
A related article is Black Dates: Nutritional Value and Benefits.
Carry walnuts in your pocket for a nutritious snack between meals! The healthiest dry fruit is walnuts. Walnut-dried fruit has several health advantages.
Dried walnut fruit has more omega-3 fatty acids than other nuts. Walnuts contain the essential lipid ALA. 1.6 the Institute of Medicine recommends 1.1 g of ALA per day. Thus, walnuts meet that recommendation.
Why would I take those pills for vitamin E and antioxidants? Walnuts, a dry fruit, are your saving grace.
Walnut dry fruit is rich in flavonoids, vitamin E, and melatonin. Additionally, walnuts contain more antioxidant activity than other nuts.
LDL is reduced by eating walnuts, which benefits the heart. Walnuts reduce oxidation.
Inflammation causes diabetes, cancer, and Alzheimer's due to oxidative stress. Walnut ellagitannins prevent oxidative damage and inflammation.
The anti-inflammatory gut bacteria convert ellagitannins into urolithins. Magnesium, ALA, and arginine also reduce inflammation.
Walnuts or Akhrot provide ALA and linoleic acid, which enhance HDL over LDL and reduce blood pressure. It is also among the best-dried fruits for shedding pounds.
Walnut dry fruit has protein and fibre, making it a diabetes-friendly snack. People with diabetes can munch on it because it is low in carbs. Walnuts reduce Type 2 diabetes risk.
Walnut dried fruit decreases calcium excretion and increases absorption, strengthening bones. Walnuts also include fibre, which aids digestion and detoxifying.
Walnuts vitamin E slows ageing and keeps skin firm and wrinkle-free. Walnuts diminish dark circles too.
Why not eat walnuts? So, we already know the response!
Here are some simple, healthy, and tasty walnut dry fruit dishes. Let us rush to them!
Cinnamon-sweetened walnut porridge is easy to make.
This walnut-zucchini fried rice is excellent.
Ingredients
A zesty salad with protein and fibre is in this dish.
For salad
Walnut dry fruit is a distinctive nut when compared to other nuts. Its strong antioxidants fight free radicals and support a healthy body, which controls body function.
Walnuts include omega-3, which lowers LDL and raises HDL to protect the heart, reduce inflammation, and lower cancer risk.