Nourishing from Within: Exploring the Delights and Benefits of Walnuts
by Namita Satheesh on Sep 04, 2023
Introduction to Walnut
Walnuts are a popular and nutritious nut that offers a range of health benefits. They can be enjoyed in various forms, such as walnut kernels, and walnut oil, or as an ingredient in delicious recipes like walnut cake or brownies. Let's explore the many facets, including their nutrition, health benefits, and culinary uses.
1. Nutrition: Walnuts are packed with essential nutrients. They are a rich source of healthy fats, including omega-3 fatty acids, which benefit heart health and brain function. They also provide protein, dietary fiber, vitamins such as vitamin E, and minerals like magnesium and phosphorus. A 1-ounce (28-gram) serving of walnuts contains about 185 calories.
Per 100 grams, walnuts have the following approximate nutritional composition:
Calories: Approximately 654 calories
Carbohydrates: Roughly 14 grams
Protein: Approximately 15 grams
Fat: Approximately 65 grams, predominantly healthy unsaturated fats
Fiber: Approximately 7 grams
It offers numerous health benefits due to their nutrient composition:
Heart Health: The healthy fats found in walnuts, including omega-3 fatty acids and monounsaturated fats, can help lower LDL (bad) cholesterol levels and reduce the risk of heart disease.
Brain Health: The omega-3 fatty acids in it contribute to brain development and function, potentially enhancing memory and cognitive abilities.
Anti-Inflammatory Properties: It contains antioxidants and phytochemicals that possess anti-inflammatory properties, which may help combat chronic diseases and reduce inflammation in the body.
Weight Management: Despite being calorically dense, these are a satiating snack option. The combination of protein, healthy fats, and fiber helps keep you feeling full, potentially aiding in weight management.
3. Culinary Uses and Recipes: It can be used in a variety of ways in the kitchen. Here are a few ideas and recipes to make the most of this versatile nut:
Walnut Kernels: Enjoy walnut kernels as a snack on their own, add them to salads, or incorporate them into trail mixes for a satisfying crunch.
Walnut Oil: Walnut oil is prized for its distinct nutty flavor and is commonly used as a salad dressing or drizzled over roasted vegetables. It can also be used in baking to add a unique taste to cakes and pastries.
Walnut Cake: Savor the rich flavor and texture of a walnut cake. This classic dessert combines the goodness of walnuts with a moist and fluffy cake base, making it a delightful treat for any occasion.
Walnut Brownies: Elevate the traditional brownie by adding chopped walnuts to the batter. The nutty crunch pairs perfectly with the fudgy chocolate goodness, creating a delectable dessert.
Soaked Walnuts: Soaking walnuts in water overnight can enhance their nutritional value. These are easier to digest, and the process may increase their antioxidant activity.
How Many Walnuts to Eat Per Day:
Including these as part of a balanced diet can be beneficial. While there is no fixed quantity, it is generally recommended to consume about 1-2 ounces (28-56 grams) of walnuts per day, which is approximately 14-28 walnut halves.
In conclusion, walnuts are a nutritious nut with a wide array of benefits. Whether enjoyed as a snack, used in cooking, or incorporated into scrumptious recipes like walnut cake or walnut brownies, walnuts can add both flavor and nutritional value to your meals. So go ahead and savor the goodness of walnuts in your daily diet for a delicious and healthy experience.