Premium Chillian Walnut whole ₹210.00 – ₹772.00
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Description
Walnuts are nutrient-dense nuts that come from trees belonging to the genus Juglans. The most common type of walnut consumed is the English walnut (Juglans regia), which is widely cultivated for its edible seeds. Here are some key points about walnuts:
History and Origin
- Walnuts have been cultivated for thousands of years and are believed to have originated in ancient Persia (modern-day Iran).
- They were highly valued in ancient civilizations, including the Greeks and Romans, who associated them with fertility and used them for medicinal purposes.
- Walnuts were traded along the Silk Road and eventually spread to Europe, Asia, and the Americas.
How to Incorporate Walnuts into Your Diet
- Snack: Eat a handful of raw or roasted walnuts as a healthy snack.
- Breakfast: Add chopped walnuts to oatmeal, yogurt, or smoothie bowls.
- Salads: Sprinkle walnuts on salads for added crunch and nutrition.
- Desserts: Use walnuts in cookies, cakes, or energy bars.
- Savory Dishes: Incorporate walnuts into grain dishes, pasta, or as a crust for fish or chicken.
Sustainability and Ethical Considerations
- When purchasing walnuts, look for organic and sustainably sourced options to support environmentally friendly farming practices.
- Buying in bulk can reduce packaging waste, but ensure proper storage to maintain freshness.
Walnuts are not only delicious but also incredibly nutritious, offering a wide range of health benefits. Whether you enjoy them as a snack or use them in cooking, they are a versatile and valuable addition to any diet! Let me know if you’d like even more details or specific recipes!
Nutritional Profile
Walnuts are rich in polyunsaturated fats, particularly omega-3 fatty acids (alpha-linolenic acid or ALA), which are beneficial for heart health.
They provide a good source of plant-based protein.
Walnuts are high in dietary fiber, which supports digestive health.
They contain vitamins like vitamin E, B6, and folate, as well as minerals such as magnesium, phosphorus, and copper.
Walnuts are packed with antioxidants, including polyphenols, which help combat oxidative stress.
| Parameters (Unit) | Per 100 gms | % of RDA* |
|---|---|---|
| Total Calories (Kcal) | 703.40 | |
| Total Fat (g) | 65.03 | 83.4% |
| Saturated Fat (g) | 9.80 | 49.0% |
| Trans Fat (g) | – | 0.0% |
| Carbohydrate (g) | 13.36 | 4.9% |
| Total Sugars (g) | 1.70 | |
| Added Sugars (g) | – | 0.0% |
| Dietary Fiber (g) | 5.40 | 19.3% |
| Protein (g) | 16.17 | 32.3% |
| Cholesterol (g) | – | |
| Sodium (mg) | 15.20 | 0.7% |
*% of RDA (Recommended Dietary Allowance) is calculated on the basis of 2000 calories a day.
Your daily values may be higher or lower depending on your calorie needs.
Health Benefits
Heart Health
The omega-3 fatty acids, antioxidants, and magnesium in walnuts can help reduce cholesterol levels, lower blood pressure, and improve overall cardiovascular health.
Brain Health
Walnuts are often called "brain food" due to their high concentration of DHA, a type of omega-3 fatty acid that supports cognitive function.
Anti-Inflammatory Properties
The polyphenols in walnuts may help reduce inflammation, which is linked to chronic diseases like arthritis and heart disease.
Weight Management
Despite being calorie-dense, walnuts can promote satiety and help with weight management when consumed in moderation.
Gut Health
The fiber in walnuts supports a healthy gut microbiome.
Potential Risks and Considerations
- Allergies: Walnuts are a common allergen and can cause severe allergic reactions in some individuals.
- Calorie Density: Walnuts are high in calories, so portion control is important, especially for those managing their weight.
- Oxalates: Walnuts contain oxalates, which can contribute to kidney stones in susceptible individuals.
- Mold: Improper storage can lead to mold growth, which may produce harmful aflatoxins.