Walnut is most commonly eaten nut, only second to almonds. These are the edible seed kernels of the tree Juglans regia belonging to family Juglandacea.
This tree is native to region expanding from the Balkans eastward to the western Himalaya. Now it is cultivated commercially throughout southern Europe, northern Africa, eastern Asia, the USA and western South America.
Common names in India
Hindi: Akhrot;Sanskrit: Akschota;Siddha: Akrottu;Tamil: Akrottu, Akroot kai;Telgu: Nattua Krot Vitthu, Akroot kaya;Guajarati: Akrot, Akharot;Bengali: Akrot, Bosnian;Urdu: Akhhroot;Kannada: Acrota;Malayalam: Akrothandi, Buah keras;Marathi: Akrod; Oriya: Akhoot
Health benefits of walnuts
Very nutritious
Walnut are nutrition dense dry fruits. These contain protein (4.5%), fat (64.5%), minerals (1.8%), calcium (0.1 percent) and carbohydrates (11%). Regular intake of walnuts improves strength and immunity in each age group. In growing kids and older people, oral intake is especially helpful in maintaining health, brain power and immunity.
Good for the brain
Walnuts are highly nutritive and considered as brain nut. They are shaped like brain and improves memory and brain power.
Walnuts contains many phytochemicals, high amounts of polyunsaturated fatty acids, neuroprotective compounds that improves brain functioning. The daily consumption improves memory. Walnuts are also helpful in age related memory problems and Alzheimer’s disease.
Prevents many diseases
Walnuts contain protein, vitamin, minerals, and several other phytochemicals which makes them nutritive, antioxidant and anti-inflammatory. Due to which these are excellent in reducing the risk of aging diseases. They are also good source of flavonoids, sterols, pectic phenolic acids and related polyphenols. Walnuts are good antioxidant that prevent free radical damage and thus prevents many diseases.
Good for the heart
Walnuts have high amount of heart-healthy omega-6 and omega-3 PUFA. These are essential dietary fatty acids that are helpful in preventing heart diseases. Walnut lowers cholesterol, reduces inflammation, and improves arterial function.
Anti-cancer effect
Walnuts contains several phytochemicals that are anti-oxidants and reduces the risk of many cancers such as colon, breast and prostate cancer.
Cures constipation
Walnuts are very rich in dietary fiber. This helps to cure constipation.
Gives Sound sleep
Walnuts contain Melatonin. Melatonin is a messaging molecule of the nervous system, with hormone-like in its regulatory properties. It is responsible for good sleep. Its concentration increases in blood when walnuts are eaten which helps in inducing good sleep.
Nutritional value of Walnuts
| Principle | Value per 100 g |
| Vitamins: | |
| Folates | 98 mcg |
| Niacin | 1.125 mg |
| Pantothenic acid | o.570 mg |
| Pyridoxine | 0.537mg |
| Riboflavin | 0.150 mg |
| Thiamin | 0.541 mg |
| Vitamin A | 20 IU |
| Vitamin C | 1.3 mg |
| Vitamin E-y | 20.83 mg |
| Vitamin K | 207 mcg |
| Minerals: | |
| Potassium | 441 mg |
| Phosphorus | 346 mg |
| Calcium | 98 mg |
| Magnesium | 158 mg |
| Sodium | 2 mg |
| Iron | 2.9 mg |
| Copper | 1.5 mg |
| Manganese | 3.8 mg |
| Zinc | 3.09 mg |
| Aluminium | 0.58 mg |
Walnuts are also beneficial in improving fertility, sperm count, and eye sight. You can eat a handful of walnuts daily to get its nutritional health benefits. 5-10 grams of walnuts can be boiled in glass of milk for ten minutes, then added with sugar or honey. When taken before going to bed it cures constipation and induces good sleep. Since walnuts contain moderate amount of oxalate. So people suffering from oxalate kidney stones should eat them in moderation.