Walnut and its benefits
I love ’Walnuts’ because I have some fantastic memories attached with them. When I was a little girl, it was a custom in my family to seek blessings, by touching the feet of the elderly. Whenever we visited my grandparents on weekends, my grandmother whom we fondly called 'Aaji’ would always give us, her grandchildren, a nice warm hug and a kiss. Along with this, an enormous helping of Walnuts, cashews, raisins, salted pistachios from those large tall porcelain jars placed beside her bed. She would show her happiness by greeting us warmly with this gesture. Walnuts bring back happy memories for me. She had the best walnuts I have ever enjoyed. Fresh, crunchy, and yummy to taste. Just for your information, I am still enjoying eating similar walnuts as I found the secret place, she used to get them from. Walnuts were always interesting to me because they resemble our brain. It fascinated me then and continue to do so even today. I guess that is the reason why walnuts are nicknamed "brain food". According to Lisa Avellino, a known dietitian, "they have a very high content of omega-3 fatty acids, which helps support brain functions." They may enhance heart and bone health and help in weight management. Usually, nuts have a reputation of being high-calorie and high-fat foods. However, walnuts are dense in nutrients and provide healthy fats. The combination of healthy fats, proteins, and fiber in walnuts makes it a wholesome food. Thus, walnuts are a healthier snack option as compared to chips, wafers and other simple carbohydrate foods.
History: While walnut trees have been cultivated for thousands of years, there are various types of walnuts from different places. The English walnut originated in Iran and the regions surrounding the Caspian Sea, hence it is known as the Persian walnut. Throughout
its history, the walnut tree has its uses that include food, medicine, shelter, dye and lamp oil. Black walnuts are native to North America.
Keeping walnuts in their shells in a cool, dark, and dry place may improve their shelf life.
Keeping them in a refrigerator below 40 degrees Fahrenheit or in a freezer below 0 degrees Fahrenheit, they can be stored for over a year.
If you want to store them at room temperature, it is important that you freeze them first at 0 degrees Fahrenheit or less for 48 hours to kill any pests.
Here is an easy and delicious way to get more walnuts into the diet especially for your growing children and grandchildren:
● Walnuts are a good source of the plant form of omega-3 fat, which may help reduce heart disease risk.
● Several plant compounds and nutrients in walnuts may help decrease inflammation, which is a key culprit in many chronic diseases.
● Walnuts are nutritious, and they also promote the health of your gut and may help reduce disease risk.
● They help you control your appetite and hunger once you consume them without the worry of loading calories.
● By consuming 1 ounce (28 grams) of walnuts daily along with the other nuts, as part of a heart-healthy diet may help improve blood pressure.
● A healthy diet that includes walnuts may help preserve physical function, such as walking and self-care abilities as you age.
● In senior citizens, it supports good brain function even as they age further.
● Men eating walnuts regularly may help counteract potential harmful effects of less-than-ideal eating habits on sperm health.
● In a recent study in 194 healthy adults, eating 1.5 ounces (43 grams) of walnuts daily for eight weeks produced a 5% decrease in total cholesterol, 5% decrease in LDL cholesterol and 5% decrease in triglycerides, compared to not eating walnuts. A daily 1.5-ounce
(43-gram) serving of walnuts may help lower harmful cholesterol and triglyceride levels, which contribute to heart disease risk.