9 Proven Health Benefits Of Akhrot

 Walnuts, also known as Akhrot in Hindi, are high in fibre, good fats, vitamins, and minerals. This evergreen nut is a type of superfood with numerous incredible health benefits. They add flavour and crunch to the diet while also providing nutrition.

 

If you haven't already included walnuts or akhrots in your diet, these 9 scientifically proven health benefits will persuade you to do so.

However, before learning about the incredible benefits of walnuts, you should understand what essential nutrients and values they contain.

Also, take ideas from our previous blog on: Iron Rich Foods – 8 Foods to Add to Your Diet  

Walnut Nutritional Value 

A gramme of premium walnuts or akhrot contains the following ingredients:

• 200 calories of energy 
• 3.89 grammes of carbohydrates (g) 
• 1 g sugar 
• 2 g fibre 
• 5 g protein 
• Fat: 20 g 
• 20 milligrammes calcium (mg) 
• 0.72 mg iron 
• Sodium content: 0 mg 

Walnuts are also high in manganese, copper, magnesium, phosphorus, vitamin B6, and iron. They are also a good source of protein and omega-3 fatty acids. Despite their high calorie and fat content, akhrots are high in essential nutrients that provide numerous health benefits.

After learning about the nutritional value of this amazing superfood, you won't want to put off purchasing premium quality walnuts from Healthy Master. Healthy Master sells high-quality akhrot giri.

9 Walnut or Akhrot Health Benefits

1. Akhrot Pregnancy Benefits 

Walnuts are beneficial during pregnancy in maintaining and balancing blood pressure, which is important for both the mother and the foetus. Pregnant women are more prone to high blood pressure during the third trimester, which can lead to miscarriages, low foetal birth weight, and premature birth. To combat these conditions, pregnant women should include walnuts or akhrot in their diet. It is recommended to consume 4-5 walnuts per day. However, eating too many of them can cause digestive problems and weight gain

2. Male Reproductive Health Benefits of Walnuts

A diet high in processed foods and sugar is frequently linked to sperm dysfunction. Walnuts play an important role in promoting male reproductive health. Various studies and research have shown that walnuts improve sperm shape, vitality, and mobility. Including walnuts in the diet can help improve male fertility and sexual function.

3. Improve Brain Health

Polyphenols and omega-3 fatty acids are both regarded as essential brain foods that may help to combat oxidative stress and inflammation, both of which contribute to cognitive decline. Walnuts are high in alpha-linolenic acid, a plant-based omega-3 fatty acid, as well as polyphenolic chemicals.

4. Keep Blood Sugar Levels Under Control 

Walnuts are a good source of fibre. Fibres take time to digest and break down, allowing sugar to enter the bloodstream gradually. Furthermore, akhrots are well known for lowering the risk of developing Type 2 diabetes, controlling blood glucose levels, and preventing insulin resistance.

Walnuts have a glycemic index ranging from 14 to 20. Foods like walnuts prevent blood sugar spikes due to their low GI and gradual absorption. As a result, diabetics must consume walnuts

5. Promotes Hair Health 

Using walnuts in your hair care routine helps to keep hair strong and lustrous in addition to promoting a healthy scalp and lowering the risk of baldness. Walnut consumption also helps to strengthen hair, improve hair colour, and treat dandruff. The omega-3 fatty acids in walnuts promote healthy hair growth by strengthening hair follicles.

Furthermore, walnuts are high in protein, magnesium, and vitamin B, all of which are beneficial to the scalp. Consuming walnuts promotes hair growth and prevents hair thinning. To keep your roots healthy and moisturised, apply walnut oil to your scalp

6. Skin Advantages 

Walnuts are also high in the antioxidants ellagic acid, catechin, melatonin, and phytic acid, as well as vitamins B and E. All of these nutrients contribute to the overall health and well-being of the skin. Antioxidants and vitamin E aid in skin exfoliation by removing dead skin cells. Regular consumption of walnuts helps to prevent fine lines and wrinkles, promoting healthy skin ageing. 

Furthermore, vitamin B has been shown to reduce stress and improve mood. Vitamin B is abundant in walnuts. Regular consumption of walnuts reduces stress, which promotes skin health.

  

7. Encourages Sound Sleep 

Walnuts contain the hormone melatonin. The substance has been linked to improved sleep patterns. Furthermore, omega-3 fatty acids help to lower blood pressure and stress. Less stress also leads to better sleep.

8. Weight Loss with Walnuts 

Although fat is the most important nutrient in walnuts, the majority of it is polyunsaturated fat. They also aid in weight loss by controlling your hunger and appetite. Walnuts, unlike many other dry fruits, do not cause weight gain. Walnuts are an excellent replacement for unhealthy snacks. This time, satisfy your cravings with walnuts, which will keep you full for a long time.

9. Walnuts Help Build Bones

Walnuts contain a lot of calcium and copper. They aid in the preservation of high bone density. It also encourages bone growth. Walnuts improve calcium absorption in the body. They also reduce calcium excretion in metabolic processes.

Walnuts also contain alpha-linolenic acid, an important fatty acid. ALA and its constituent parts are linked to stronger and healthier bones.

4 Health Advantages of Soaked Walnuts

If you are unable to consume dry walnuts or akhrots, you can include soaked walnuts in your diet. Here are four incredible benefits of eating soaked walnuts.

• Soaked walnuts have been shown in studies to reduce harmful cholesterol levels. They provide protection against heart problems. A healthy heart and a fit life are directly related to a low cholesterol level. 
• Soaked Akhrot strengthens the bones and teeth. 
• Akhrots are high in melatonin, which promotes restful sleep. Soaked walnuts are recommended in the morning if you want to improve your sleep. 
• The antioxidant properties of walnuts are well known. Soaked akhrots consumption slows the growth of cancer cells in the body. 

 Also, take ideas from our previous blog on: List of Vitamin B12 Rich Dry Fruits, Foods Vegetables and Fruits

 5 Ways to Consume Walnuts (akhrot ko kaise khaye)

If you find it difficult to eat walnuts, here are 5 creative ways to incorporate walnuts into your diet.

1. Crush some roasted walnuts and mix them into the stuffing of the paratha or chapatis. Because of the akhrot, the paratha becomes crunchier and tastier.

2. Put walnuts in your smoothies or protein shakes. They can be crushed along with the other ingredients. The recipe will make your drinks healthier and more crunchy.

3. Make a homemade walnut chutney with Akhrot by combining walnuts, garlic, lemon, and ginger. Add additional oil, salt, and pepper to taste. You can also add mint to improve the flavour of the chutney.

4. Combine walnuts, honey, and cocoa powder to make a paste for kids. For them, this paste can be mixed into milk or smoothies.

5. For the salad dressing, use walnut oil.

Conclusion 

Adding akhrot to our regular diet is beneficial. It is widely available and quick to prepare. Walnuts are extremely nutritious and have numerous health benefits. There is no right or wrong way to consume this incredibly nutritious nut. 

Also, take ideas from our previous blog on: 14 Amazing Health Benefits of Turmeric Milk!