Walnuts are nutritious nuts high in critical elements including omega-3 fatty acids and antioxidants. They’re also easy to include in your diet. Previous research has revealed that persons who consume more nuts have lower incidences of cardiovascular disease and better cardiovascular risk factors. Several studies, for example, have linked nut consumption to decreased blood pressure and cholesterol levels. Nuts are an essential component of the Mediterranean diet, which has been shown to be heart-healthy.
They are commonly consumed as a snack, but they may also be added to salads, pastas, morning cereals, soups, and baked items. They are also used to produce oil, a pricey culinary oil that is commonly used in salad dressings. There are a few species that are edible. This page is about the common walnut, often known as the English or Persian walnut, which is farmed all over the world. The eastern black walnut (Juglans nigra), which is endemic to North America, is another related species of economic significance.
Table of Contents
Nutrition Facts
Fats
It contain around 65% fat by weight. Like other nuts, get the majority of their calories from fat. As a result, they are an energy-dense, high-calorie snack. Despite their high fat and calorie content, research shows that it does not raise the risk of obesity when substituted for other foods in your diet. These are also higher in polyunsaturated fats than most other nuts. Linoleic acid, an omega-6 fatty acid, is the most prevalent.
Vitamins and Minerals
Copper is good for your heart. It also aids in the maintenance of bone, neurone, and immune system function. Folic acid, often known as folate or vitamin B9, serves a variety of critical biological roles. A lack of folic acid during pregnancy may result in birth abnormalities. Phosphorus, a mineral found mostly in bones, accounts for around 1% of your total weight. It serves several purposes. Vitamin B6 may help to improve your immune system and maintain neurological function. Anaemia can be caused by a lack of vitamin B6. Manganese is most abundant in nuts, whole grains, fruits, and vegetables.
Plant Compounds
Ellagic acid, as well as other related chemicals such as ellagitannins. Ellagic acid may lower your risk of cardiovascular disease and cancer. Catechin is a flavonoid antioxidant that has been linked to a variety of health advantages, including improved heart health. Melatonin is a neurohormone that aids in the regulation of your body clock. It’s also a potent antioxidant, which may lower your risk of heart disease. Phytic acid, or phytate, is a good antioxidant, but it can limit iron and zinc absorption from the same meal, which is only a worry for individuals who eat an unbalanced diet.
Health Benefits
Highly Nutritious
The macrominerals to concentrate on, according to MedlinePlus, are calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulphur. These are high in four of these macrominerals. They also include trace minerals including iron, manganese, copper, zinc, and cobalt.
Healthy Fats
Alpha-linolenic acid, or ALA, is an omega-3 fatty acid that has been shown to decrease inflammation. These are an excellent source of ALA. Over a four-week period, a 2020 research published in the journal Nutrients examined the impact of its intake on the omega-3 fatty acid profile of healthy people. The individuals’ omega-3 condition improved after a month of taking a couple of ounces of walnuts daily, according to the researchers. They also saw weight and fat loss, as well as increases in lean body mass and hydration.
Healthy for Gut and Heart
According to experts, the bioactive chemicals in it may play a crucial role in modifying the intestinal environment in ways that influence illness outcomes. Walnuts aid in the reduction of cardiovascular disease risk factors. High low-density lipoprotein (LDL, or “bad”) cholesterol and high blood pressure are two of these key risk factors, and can reduce both.
Weight management
These are high in calories, but according to a tiny 2016 research, your body absorbs 21% less energy from them than would be predicted based on their contents. Furthermore, eating it may help you control your hunger. A well-controlled research in 10 obese persons discovered that drinking a smoothie made with roughly 1.75 oz (48 g) of walnuts once per day for 5 days reduced the participants’ appetite and hunger. This was in compared to a placebo drink with the same number of calories and nutrients.
5 best walnuts brand In India
Here is a comprehensive guide to choosing the best brand in India for your taste
| Brand | Flavour | Item weight | Item Form | Allergen Information | Diet type |
| Tata Sampann Premium Walnut Kernels | Chia seeds, Walnuts, Pumpkin seeds, Fruits | 200 grams | Raw | Tree nuts | Vegetarian |
| Amazon Brand – Solimo Premium Dried Walnut Kernels | Walnut, Fruits | 500 grams | Raw | Tree nuts | Vegetarian |
| Nutraj 100% Natural Dried Premium California Walnut Kernels | California Walnut | 500 grams | Dried | Gluten-Free | Vegetarian |
| Tulsi California Walnuts Kernels Premium | Plain | 400 grams | Raw | Tree nuts | Vegetarian |
| Fabeato Natural Premium California Walnut Kernels | California walnut kernels | 200 grams | Raw | Gluten-Free | Vegetarian |
Tata Sampann Premium Walnut Kernels
This premium pack, with its ideal crunch, provides for enjoyable occasions. Sampann, Tata Flavorful walnuts are ideal for healthy snacking. These contain a lot of omega-3 fatty acids. Chef Ranveer Brar recommends akhrot giri. Tata Sampann walnuts are high in magnesium and dietary fibre, are an excellent source of phosphorus, aid in regular energy-yielding metabolism, and are beneficial to the intestines.
Specifications
- 200 grams
- Deluxe Size
- Rich in omega-3 Fatty acids
- Good for Gut and Bones
- Whole natural
| Pros | Cons |
| Consistent quality in every order | Off odour |
| Fresh | Broken into innumerable pieces |
| No bitter taste |
Amazon Brand – Solimo Premium Dried Walnut Kernels
To keep the product fresh, Solimo walnuts are vacuum packed. Hygienically packaged in a food safety-compliant facility. Store in an airtight container in a cold, dry location and, preferably, refrigerate after opening. Packed in an integrated nuts and dried fruits unit with traces of other nuts and dried fruits.
Specifications
- 500 grams
- Packed Hygienically meeting food safety standards
- Vacuum packed to retain product freshness
| Pros | Cons |
| Packing | Kernals might be broken and crushed |
| Fresh Quality | Stale taste |
| Crunchy | Shortchanges in terms of weight |
Nutraj 100% Natural Dried Premium California Walnut Kernels
Nutraj offers a variety of excellent dried fruits. These have no gluten, GMOs, trans fats, or cholesterol. These are a good source of fibre and can help you lose weight.
Specifications
- 500 g
- Sodium free
- High in antioxidants
- Can be used in salads, oatmeal, Mid-Day snacks, and baked items
| Pros | Cons |
| Good in taste | Bit expensive |
| Smells good | Less in Quantity |
| Vacuum sealed packaging |
Tulsi California Walnuts Kernels Premium
Walnuts that are both natural and of good grade. Amazing flavour and chewing comfort. High in antioxidants and healthy fats. Vitamin E and omega-3 fats are abundant in this food. Promotes brain health. Storage instructions: Keep it in a cool, dry location.
Specifications
- 400 g
- No artificial flavour and colours
- Raw form
- Supports brain health
| Pros | Cons |
| Rich source of antioxidants and fat | Bit expensive |
| Soft in chewing | No vacuum packing |
| Can be consumed for a prolonged period | Crushed pieces |
Fabeato Natural Premium California Walnut Kernels
Handpicked, fresh, and crisp from California have a soft texture and an earthy, fruity, and moderately acidic taste. These are high in vegan omega-3 fat, which helps lower the risk of heart disease. It is a high-energy source since it contains all of the minerals, nutrients, antioxidants, and vitamins. The heart’s best buddy, it strengthens the cardiovascular system and decreases harmful cholesterol. Complete brain meal that boosts immunity and mental wellness. Zucchini bread, carrot muffins, and apple pancakes are all delicious baked products and breakfast delicacies that include walnuts.
Specifications
- 200 g
- Og Trans Fat and Cholesterol Free
- Source of Ellagic acid, Catechin, and Melatonin
- Gluten and GMO-free
| Pros | Cons |
| Flavourful and Crunchy | Broken and powered |
| Ziplock Packaging | |
| Can be preserved for a long time |
Conclusion
These are nutritious nuts high in critical elements including omega-3 fatty acids and antioxidants. They’re also easy to include in your diet. These contain around 65% fat by weight.Like other nuts, get the majority of their calories from fat. These are also higher in polyunsaturated fats than most other nuts. Linoleic acid, an omega-6 fatty acid, is the most prevalent. These are high in many macrominerals. They also include trace minerals including iron, manganese, copper, zinc, and cobalt.