Calories in Walnut

Walnuts are a type of dry fruit consumed all around the year for the past thousands of years. Enjoyed as a snack, in a salad, or by making various combinations with it. Its shape resembles the brain and the hard rock-type outer covering of it represents the skull. Multiple studies state that consuming walnuts daily improves the functioning of the brain and strengthens memory.  Walnuts are mainly grown in the hilly regions which include states like Jammu Kashmir, Himachal Pradesh & Arunachal Pradesh. Additionally, walnuts are said to be low in carbs and high in fiber. They typically have high-fat content, making them a good source of energy and high-calorie food. Beyond being a nut and having a brains shape, it can significantly contribute to a person's overall health and well-being. 

Health benefits of walnuts

• Improved Heart activity:

Walnuts prevent chronic diseases like cardiovascular problems as it lowers LDL (Bad cholesterol) prevents the blockage of the arteries and ensures smooth flow of the blood. Moreover, it also reduces inflammation and prevents the risk of coronary heart disease.

• Better sleep cycle:

Walnuts contain a natural hormone named melatonin, which plays a key role in the sleep cycle, making stress levels lower and ensuring better sleep.

• Cancer risk mitigation:

Walnuts include numerous bioactive components like omega-3 fatty acids, phytosterols, and ellagic acid which can potentially exhibit anti-cancer properties. Studies show that consuming walnuts daily slows down the growth of cancer cells.

• Brain wellness:

Walnuts significantly improve the working of the brain and makes your memory sharper. Researchers also state that eating walnuts daily prevents the risk of having Alzheimer's disease.

• Rich in Vitamins and Minerals:

Walnuts are extremely rich in vitamins and minerals such as copper, phosphorus, Vitamin B12, and Vitamin B6. These Vitamins and minerals benefit the body in multiple ways, by maintaining our heart and brain health, and by giving a boost to our immune system.

• Reduces inflammation:

Walnuts are rich in omega 3 fatty acids which help reduce inflammation. It is a great addition to daily diet since it helps combat many health issues

• Reduces risk of Diabetes:

Walnuts are rich in good fat which helps restrict blood glucose spikes and manage sugar levels effectively. Fruits are usually paired with walnuts as an evening snack to lower it’s affect on blood glucose.

Nutritional Value of Walnuts

Walnuts can be a valuable addition to your balanced diet, the nutritional information for 100gms of walnuts (raw) are as follows:

Adverse Effects of Consuming Walnut:

• Weight gain:

Walnuts are high in calorie and fat content, so excess consumption of walnuts may cause weight gain and obesity too.

• Tree nut allergy:

Walnuts are one of the most allergenic foods, individuals with this allergy should prevent consuming walnuts, if consumed it may cause allergic reactions.

• May cause mineral deficiencies:

Consuming walnuts in excess may cause problems with mineral absorption as walnuts contain phytic acid which is a plant-based compound. It reduces mineral absorption leading to mineral deficiencies.

Conclusion:

Incorporating walnuts into your diet can significantly benefit your body in many ways. It helps you complete your nutritional goals as well as improves your skin, brain, and heart health. There is no harm in consuming walnuts every day as long as you are consuming a balanced diet and controlling your calorie content. It is essential to include a handful of walnuts in your diet; their nutritional richness makes them a golden addition to your daily diet.

Author:

Sidra Patel

Nutritionist & Lifestyle Consultant

Founder: Eating Smart with Sidra Patel

www.eatingsmart.in