7 Health Benefits Of Walnuts

They're brown, crispy, and usually surrounded by a hard shell that resembles the human brain. Throw them in salads or use them in sinful desserts, they taste absolutely delicious every time. Walnuts are perhaps one of the most effective superfoods and can play a remarkable role in improving a person's health.

Among the nuts, they stand out for their unique nutritional content and phenomenal health benefits. They're high in fiber, protein, essential fats, vitamins, and antioxidants. (More: Eat Nuts to Control Blood)

Walnuts are rich in omega-3 fatty acids or polyunsaturated fatty acids. Omega-3 fatty acids are considered absolutely essential and can only be obtained by consuming certain types of food.

Walnuts are a good source of protein and fiber

Walnuts are loaded with vitamin E, vitamin B6, folic acid, and thiamine

Unique Benefits of Eating Walnuts

1. Cancer prevention: Studies have shown that walnuts contain many nutrients such as omega-3 fatty acids, phytosterols and antioxidants that not only prevent tumors from growing but also reduce the risk of developing breast and prostate cancer.

2. Good for a Healthy Heart: Walnuts help lower cholesterol. They're high in L-arginine (amino acid) and omega-3 fatty acid (alpha-linolenic acid) - two compounds that have anti-inflammatory properties and prevent blood clots from forming. (More: Heart Benefits Deciphered)

3. Help With Weight Loss: Eating walnuts will make you feel full, which will decrease appetite and help with weight management.

4. Walnuts help build insulin resistance, control blood sugar levels and lower the risk of developing type 2 diabetes.

5. Eating walnuts during pregnancy helps reduce symptoms of nausea and proper brain development in children.

6. Walnuts work wonders for your hair; They are rich in biotin, prevent hair loss, improve hair texture and strengthen it.

7. Walnuts prevent aging due to their antioxidant properties. (More: Eating nuts is associated with a lower risk of death.)

How To Include Walnuts In Your Daily Diet:

Add walnuts to your breakfast cereals like porridge, oats, or granola

Mash some walnuts and sprinkle with lettuce or boiled vegetables

Take 1-2 walnuts with 2 soaked almonds every morning

Sprinkle them over a bowl of cottage cheese or yogurt

Add them to muffins, bread, brownies, chocolates, etc.

What healthy things can you cook with walnuts?

1. Baked mushrooms with walnuts

ingredients

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10-12 mushrooms

7-8 whole walnuts

1 small onion

Half a cup of tomato paste

1 small bell pepper

1 clove of garlic

1 teaspoon crushed red pepper

2 teaspoons of olive oil

Few coriander leaves

Salt for seasoning

method

1. Preheat oven to 350 degrees Fahrenheit.

2. Clean and wash mushrooms. Partially cook them for 10 to 15 minutes.

3. After cooling, cut and remove the stems.

For the filling:

4. Put a teaspoon of oil in a pan, fry finely chopped garlic and onions for five minutes, add finely chopped peppers and mashed tomatoes.

5. Add washed and chopped walnuts to the above mixture.

6. Season the mixture with salt and crushed red pepper.

7. Cook over a medium flame for 10 minutes, garnish with freshly chopped coriander leaves.

8. Sprinkle some salt over the mushroom caps and fill them with sauteed walnut mixture.

9. Finally, grease the baking dish with a teaspoon of olive oil. Put the stuffed mushrooms in the bowl.

10. Bake for 20 minutes and serve hot.

2. Cucumber and walnut raita

ingredients

1 tablespoon of extra virgin olive oil

1 teaspoon of cumin

1 chopped garlic clove

1/2 cup cucumber slices

1/4 cup plus 2 tablespoons of finely chopped walnuts

1 tablespoon of fresh lemon juice

1 cup of cottage cheese

Salt to taste

1/4 teaspoon freshly ground black pepper

method

1. Heat oil in a small pan over medium heat; Add cumin and garlic. Stir for 1 minute until toasted and fragrant.

2. Set aside cumin oil to cool completely.

3. Mix the cucumber, 1/4 cup walnuts, lemon juice, yogurt, salt and pepper together.

4. Stir in cumin oil and top with another 2 tablespoons of walnuts.

3. Walnut salad

ingredients

50 grams of walnut

3 apples, finely chopped

2 sticks, celery pieces

Half a teaspoon of sugar

A grated bowl of cabbage

Method:

1. Cut the apple into small pieces and mix the sugar.

2. Add celery and walnuts.

3. Soak the grated cabbage in cold water for an hour and strain the water.

4. Place the grated cabbage in a bowl.

5. Decorate with apple slices and whole walnuts.