Health Benefits of Walnuts (Akhrot)

About Walnut/Akhrot

Walnuts are full of healthy and high density nutrients (especially proteins and essential fatty acids) offered by the nature to nourish the human fraternity. It is one of the most nutritious edible seeds of the genus Juglans and belongs to the Juglandaceae family. Naturally its seed shell is closed under the leathery, fleshy and green husk. It is a round and single seeded (two halves) stony fruit.

The most significant and major species of the walnuts are the Black Walnut and the Persian or English walnut (originated in India). Some other species are California Black Walnut, butternuts and Arizona Walnut. The juicy husk from the Akhrot is used as a dye for dyeing the cloth.

According to the statistics of 2010, the China was the largest producer of the walnuts which produces around 1.06 million metric tonnes of walnuts whereas the total production of the walnuts worldwide was 2.55 million metric tonnes. Walnuts are also produced by the India, Turkey, Iran, France, Romania, Ukraine, United States (world’s largest exporter), Mexico and Chile.

Walnuts

Benefits of Walnuts/Akhrot

It is a great seed having lots of health benefits which a person must eat to make his health better than before. Here I am going to mention all the incredible and innumerable health benefits of the walnuts:

Rich Source of all Essential Nutrients

• Walnuts are the rich source of energy as it contains healthy nutrients including minerals, vitamins, antioxidants and fatty acids which are required for the optimum health.

Strengthens Body

• Walnuts are very rich in the Omega 3 (eicosapentaenoic acid or EPA and docosahexaenoic or DHA) and Omega 6 fatty acids which helps our body to cell growth, blood clotting, better immune function, various major disease prevention and etc.

Maintains Cholesterol Level

• Walnuts have ability to lower the bad cholesterol level and enhance the good cholesterol level in the blood thus aids in preventing the major heart diseases and strokes.

Reduces Risk of Cancer

• Walnuts have several nutritive ingredients slows down the cancer growth. Walnuts have omega-3 fatty acids, phytosterols (beta-sitosterol), vitamin E and antioxidants which reduce the risk for colon cancer, breast cancer and prostate cancer.

Beneficial for Overall Health

• Eating soaked walnuts is very beneficial to the health instead of consuming it roasted, toasted or baked. Soaking process makes it free from the tannins and even more digestible.

Regularizes Body Organs Functioning

• Walnuts are very good source of several minerals potassium, selenium, calcium, manganese, copper, iron, magnesium, zinc and etc which are very beneficial in regulating the growth and development, of sperm generation, better digestion, synthesizing nucleic acid and lots of body functioning.

Lowers Risk of Coronary Artery Diseases

• Its anti-inflammatory property helps in lowering the blood pressure risk and coronary artery diseases.

Rich Source of Phytochemicals

• Its antioxidant property is due to many phytochemicals (ellagic acid, melatonin, carotenoids, vitamin E and poly-phenolic compounds) which reduces the risk of ageing, cancer, inflammation and variety of neurological diseases.
• Walnuts are the richest source of the phytonutrients and minerals like magnesium, selenium, phosphorous, iron, calcium, zinc and etc which are required by the body for maintaining the various body organs functioning.

Protects from Free Radicals

• Eating approximately seven walnuts a day prevents our body from the bad effects of the free radicals.

Reduces Risk of Inflammatory Diseases

• Its high fatty acids content prevents from the various inflammatory diseases such as the arthritis, asthma, eczema and etc.

Makes Bone and Teeth Strong

• Walnuts have essential fatty acids (alpha linolenic acid) which are required by the body to make bones and teeth stronger and healthier.

Induces Better Sleep

• Walnuts contain melatonin which is deeply linked with the better sleep pattern as well as maintain the blood pressure and relive stress.
• Keeps Digestive System Functioning Well

• Akhrots are the rich source of dietary fibres which play a great role in making the digestive system work well.

Reduces Risk of Fat Deposition

• Eating walnuts regularly helps in reducing the several problems related to the metabolic syndrome and decreases the risk of abdominal adiposity (fat deposition around abdominal area).

Prevents from Memory Disorders

• Because of its richness in the omega-3 fatty acids, it is very helpful in reducing the attention-deficit hyperactivity disorder, depression, Alzheimer’s disease, rheumatoid arthritis and Crohn’s disease.

Keeps Blood Vessels Healthy

• Walnut has monounsaturated fats which lowers the bad cholesterol and lipoprotein (causative factor of atherosclerosis) which maintains the elasticity and smoothness of the blood vessel.

Reduces Risk of Fat Deposition in Arteries

• Akhrot also contain an essential amino acid (L-arginine) which gets transformed to the nitric oxide and helps in better blood flow to the body thus prevents arteries from getting narrow by preventing fat deposition in the artery walls.

Benefits of Walnuts for Brain

It is a Brain Food Promotes Brain Health

• Walnuts are famous as the Brain Food as they have various potential health benefits. Walnuts are rich in the omega 3 fatty acids which plays a great role in promoting the brain health.

Improves Memory Power

• Walnuts have omega 3 fatty acids which nourish the nervous system and trigger it to work smoothly as well as improve the memory power.

Enhances Concentration Level

• Eating two to three akhrots on daily basis in the morning helps in enhancing the mind and concentration level as soon as possible.

Benefits of Walnuts for Hair

Makes Hair Strong and Long

• Walnuts are considered as the very good hair food as they have biotin (vitamin B7) which helps in strengthening the hair, preventing hair fall as well as improving the hair growth.

Strengthens Hair Root

• Akhrot makes the hair more black, strong and lustrous than before as it strengthens the roots of hair.

Benefits of Walnuts during Pregnancy

Boosts Brain Development in Baby

• Consuming walnuts during pregnancy helps a lot to both mother and baby. It helps in preventing the nausea during pregnancy as well as boosts the baby brain development.

Prevents Baby from Allergic Diseases

• Akhrot also decreases the possibility of developing the allergic diseases in the child.

Prevents Baby from Birth Defects

• Its high B group vitamins and folates content prevent the fetus from the variety of birth defects.

Nutritious Food for Baby

• Eating walnuts by the breast feeding women, makes the healthy and nutritious milk supply to her baby.

Benefits of Walnuts for Diabetes

Reduces Risk of Type-2 Diabetes

• Walnuts are considered as the healthy diet as they are beneficial for all. Consuming walnuts regularly lowers the risk of occurrence of type 2 diabetes as mono and polyunsaturated fats found in the walnuts are good for insulin sensitivity.

Benefits of Walnuts for Weight Management

Prevents from Obesity

• Walnut also plays a very good role in the weight management and obesity control as it is a low sodium and cholesterol free diet.

Benefits of Walnuts for Men

Improves Sperm Quality

• Men who are eating walnuts regularly in their diet (around 75 g on daily basis) get their sperm quality improved mean better sperm motility, vitality, morphology and etc.

Benefits of Walnuts on Skin

Prevents from Harmful Free Radicals

• Walnuts are rich in vitamin E (gamma-tocopherol) which is a powerful lipid soluble antioxidant helps in maintaining the skin cell membrane integrity by preventing from the harmful oxygen-free radicals.

Provides Glow to Skin

• Walnuts are also rich in the B group vitamins (riboflavin, thiamine, niacin, pantothenic acid, B 6, folates and etc) which maintain the glow and health of the skin.

Removes Wrinkles and Improves Skin Elasticity

• Walnuts are rich in copper which prevents the skin from getting age related wrinkles as well as improves the skin elasticity.

Best Scrub for Skin

• Akhrot is used as best facial scrub (5 tsf curd and 5 finely powdered walnuts) to get shiny and healthy skin.

Provides Relief from Sun Burn

• It provides relief to the sun burned skin and accelerates the wound healing process.

Tones Up the Skin

• Manganese is an important mineral found in the walnut provides firmness to the skin and makes it wrinkles free.

Improves Blood Circulation Throughout Body

• Akhrot has some special properties on the skin which boosts the blood circulation to the skin which leads more oxygen and nutrients to each cell thus makes the skin glowing and shiny.

Benefits of Walnut Oil

Prevents Skin from Dryness

• Walnut oil has astringent property which protects the skin from dryness when applied well.

Used for Many Beauty Purposes

• It is also used in the massage therapy, aromatherapy and many pharmaceutical as well as cosmetic industries.

Treats Skin Infections

• Walnut oil makes the skin beautiful and lustrous by treating the skin infections. It also has the antifungal and anti-inflammatory properties which prevents from the Athlete’s foot, Psoriasis, Candida and other skin problems.

Rich Source of Nutrients

• Walnut oil has high vitamins, minerals and proteins thus used in various beauty treatment products. Eating walnuts have the many health benefits.

Effective for Eczema

• Akhrot provides relief from the eczema if applied with the garlic juice on the affected area for 10 days.

Beauty Benefits of Walnuts

• Walnuts are used in many branded beauty products and various shampoos to make the skin, body and hair healthy.

Nutritional Benefits of Walnuts/Akhrot per 100 g

(Source: USDA Nutrient Database)

Energy: 654 Kcal

Carbohydrate: 13.71 g

Starch: 0.06 g

Sugars: 2.61 g

Fat: 65.21 g

Saturated fat: 6.126 g

Monounsaturated fat: 8.933

Polyunsaturated fat: 47.174 g

Water: 4.07 g

Protein: 15.23 g

Dietary Fibres: 6.7 g

Vitamins

Thiamine: 0.341 mg

Riboflavin: 0.150 mg

Niacin: 1.125 mg

Pantothenic acid: 0.570 mg

Pyridoxine: 0.537 mg

Folates: 98 µg

Vitamin C: 1.3 mg

Vitamin E-γ: 20.83 mg

Vitamin A: 20 IU

Vitamin K: 2.7 µg

Electrolytes

Sodium: 2 mg

Potassium: 441 mg

Minerals

Calcium: 98 mg

Phosphorus: 346 mg

Selenium: 4.9 µg

Iron: 2.9 mg

Magnesium: 158 mg

Manganese: 3.4 mg

Zinc: 3.09 mg

Copper: 1.5 mg

Zinc: 3.09 mg

Phyto-nutrients

Carotene-ß: 12 µg

Lutein-zeaxanthin: 9 µg

Selection and Storage of Walnuts

Walnuts are available in the market in many forms such as sweetened, roasted, salted, unshelled, shelled and etc. You should buy whole raw walnuts in place of processed ones. Select walnuts which look very dense, bright brown color, even size, heavy in weight as well as free of break, bad smell, molds and spots. It should be placed in the cool dry place and airtight container to keep it safe for many months.

Whereas the ideal temperature for storing walnuts for longest period is -3 to 0 degree centigrade and low humidity for both the industrial as well as home storage to prevent walnuts from the fungal molds which releases aflatoxin (not safe to health).

How to Enjoy Walnuts

Walnuts are used in many eatable things as toppings in the pizzas, yogurt, pies, salads, desserts, sweets, ice cream, seafood toppings, koftas, pulao, cutlets, pancakes, pasta, stuffed kachoris, stuffed mushrooms, bread rolls, biscuits, cookies, cakes and etc. Walnut butter is also prepared using walnuts.

Disadvantages of Walnuts

• Dust from the walnut wood has toxic effect on the health.
• People eating more walnuts get angry and sick very easily.
• Over consumption of the walnuts lead to the kidney stone, as walnuts have high oxalates which contribute to the kidney stone formation.
• In some people it may cause the walnut allergy, a type of hypersensitivity which results in the pain in abdomen, vomiting, nausea, lip swelling, throat swelling, breathing difficulty, chest congestion and etc.

How Many Walnuts to Eat Daily

Walnut should be eaten in the limit to get its all health benefits and avoid unnecessary calorie intake. Generally, it is eaten around 40 grams (four or five walnut) on daily basis. One ounce walnuts contain around 18 g of the total fat, so it should be eaten in limit.

Health Benefits of Pistachios (Pista)

About Pista/Pistachios

Pista or pistachios is a dry fruit which is also famous as Pistachio. It is an amazing dry fruit which can add multiple benefits to your health if taken on regular basis in the diet. It originates from the Pistachio trees through the wind-pollination process. One male tree produces pollens for the nuts bearing females. Female Pistachio tree starts producing nuts at five and continue for 200 years.

It belongs to the cashew family (Anacardiaceae family) and was originated in the Central Asia and Middle East. It is cultivated in the Mediterranean regions in following countries such as India, Lebanon, New Mexico, Turkey, Syria, Greece, Iran, Tunisia, California, Tajikistan, Turkmenistan, Kyrgyzstan, Egypt, Italy, Pakistan, Uzbekistan, Afghanistan, Australia, United States and etc.

Iran, Turkey and United States are counted as the major producers of the pistachios. Pistachio tree is a biennial bearing plant, take around 6 to 10 years of time to fully develop and fruit production. After removing the outer shell of it, the inner, soft and yellow colored seed kernel is edible part.

Benefits of Pista/Pistachios

Pistachios are the wonderful dry fruits loaded with the lots of nutrients required for the healthy growth and development of the body. Adding some pistachios to the daily diet is the symbol of wellness of health. It is very delicious, soft and nutritious fruit can be easily liked by anyone, so do not become late to add it to your diet. I have mentioned below its all the amazing health benefits for which I sure that you quickly add it to your health:

Benefits of Pistachios for Heart

Balances Cholesterol Level

• Eating pistachios regularly in the diet reduces the bad cholesterol level (LDL) and increases the good cholesterol level (HDL) thus prevents from variety of heart diseases.

Keeps Heart Healthy

• It strengthens the nerves of the heart thus makes the heart stronger.

Reduces Risk of Heart Disorders

• It is the rich source of monounsaturated fatty acids (oleic acid and), antioxidants which helps in maintaining healthy blood lipid profile and preventing from the coronary artery disease, strokes and other cardio vascular diseases.

Fights with Inflammation

• It contains vitamins A and E which helps in fighting inflammation and reducing the risk of heart diseases.

Keeps Blood Vessels Healthy

• It contains a compound called l-arginine which strengthens the arteries linings and make it more flexible, reduces the blood clots formation and plaque formation in the arteries thus prevents heart from heart diseases.

Keeps BP under Control

• Its low sodium level and high potassium level helps in maintaining the blood pressure under control thus keeps the heart healthy.

Prevents from Heart Diseases

• It contains resveratrol which also helps to decrease the risk of heart diseases and cancers.

Benefits of Pistachios or Diabetes

Prevents from Type-2 Diabetes

• It is a dry fruit counted as the highest source of phosphorous which helps in preventing from the type-2 diabetes among people.

Keeps Blood Glucose Level under Control

• It (phosphorous) also involves in breaking down the big protein molecules into smaller amino acids thus prevents from the glucose intolerance or hyperglycemia (high blood glucose level).

Benefits of Pistachios for Anaemia

Improves Blood Flow

• It enhances the blood flow through the body by increasing the carrying oxygen capacity of the blood.

Enhances Haemoglobin Count

• Its high quantity vitamin B6 helps in increasing the oxygen quantity of blood as well as haemoglobin count thus prevents form the anaemia.

Benefits of Pistachios for Nervous System

Keeps Nervous System Healthy

• High level of the vitamin B6 availability in it makes the nervous system healthy and fit by producing required amino acids and promoting proper nerve impulses transmission.

Improves Nerve Impulses Transmission

• Vitamin B6 found in it involves in various other activities like serotonin, epinephrine, melatonin and GABA (gamma-amino butyric acid) synthesis which helps in better nerve impulses transmission all through the nervous system.

Benefits of Pistachios for Eye Health

Sharpens Eye Vision

• It helps in preventing from the age related macular degeneration and maintains the proper eye vision by fighting with the free radicals.

Fights with Free Radicals

• It has antioxidant property as it contains the lutein and zeaxanthin which plays an important role of fighting with free radicals and prevents the macular cells from getting damaged.

Benefits of Pistachios for Immunity

Boosts Body Immunity

• It is the highest source of the vitamin B6 which boosts up the immune system health by enhancing the hemoglobin count and oxygen rich blood supply to the body organs.

Increases WBC Production

• It provides nourishment to the lymph nodes and increases the WBC production which defends from various infections.

Benefits of Pistachios for Brain

Provides Better Nourishment to Brain

• It increases the blood count and oxygen supply to the brain which helps brain to grow and develop better.

Prevents from Infection

• It prevents various body organs from infections by enhancing the oxygen and hemoglobin rich blood supply to the organs like spleen, liver, thymus and etc.

Benefits of Pistachios for Skin

Makes Skin Healthy

• It is the richest source of the vitamin E and antioxidants which are very necessary to maintain the natural health of the skin.

Prevents from Skin Problems

• It provides better nourishment to the cell membranes of the skin and protects from the UV rays thus prevents from various skin diseases like skin cancer and sunburns.

Prevents from Wrinkles

• It nourishes the skin and makes it wrinkles free and look rejuvenates.

Prevents Skin from Dryness

• Oil found in it acts as an emollient which naturally moisturizes the skin and prevents from getting dry.

Hydrates Skin

• It helps in hydrating the skin which smoothens the skin and makes it silky and glowing.

Loaded with Essential Nutrients

• It is packed with B group and other vitamins including folates which are very necessary for healthy skin.

Benefits of Pistachios for Long Life

Delays Early Ageing

• Its high level of vitamin E and antioxidants availability provides ability to the body to fight with the early ageing processes by neutralizing free radicals.

Benefits of Pistachios for Cancer Prevention

Provides Glow to Skin

• Its essential fatty acids help in providing the skin glowing complexion and radiant look.

Prevents from Cancer and Infection

• It is the rich source of phyto-chemicals, carotenes, vitamin E, fatty acids and polyphenolic antioxidants which helps in removing toxic free radicals from the body and prevents from various cancers and infections like prostate cancer, breast cancer and lung cancer.

Benefits of Pistachios for Hair

Promotes Hair Growth

• It naturally stimulates the hair growth as it contains fatty acids required for hair development.

Nourishes Hair Follicles

• It strengthens the hair strands as well as increases the hair flexibility by nourishing and moisturizing hair follicles.

Treats Split Hair Ends

• It is best treatment and used as home remedy for treating the split hair ends.

Reduces Hair Loss

• Its biotin availability provides help to fight with the hair loss if consumed on regular basis.

Benefits of Pistachios Nut Oil

• It is the pleasant and aromatic oil having emollient properties used for beauty purposes (as a traditional medicine) for massage therapy and aromatherapy in the pharmaceutical, cosmetic and etc industries.

Benefits of Pistachios for Weight Loss

Keeps Stomach Full

• It is the rich source of dietary fibers, proteins, calorie and fatty acids which makes the stomach feel fuller for long time thus involves in managing weight.

Burns Calories

• It also involves in fighting obesity by burning extra and bad body fats and makes body healthy body through muscle building.

Contains Healthy Fat

• It is rich source of good fats which are soluble and do not add weight to the body.

Benefits of Pistachios for Digestive System

Promotes Proper Digestion

• Its high level of the dietary fibers takes part in the proper food digestion and strengthens the intestines.

Promotes Growth of Good Intestinal Bacteria

• It also involves in growth of good intestinal bacteria thus improves digestion efficiency.

Benefits of Pistachios for Men

Boosts Sexual Health

• It has aphrodisiac properties which help in stimulating the sexual desire among men by boosting the erectile functioning and blood flow to the men sex organs.
• It also helps in treating the erectile disfunctioning.

Enhances Blood Flow

• It has an amino acid, arginine which leads to the production of nitric-oxide which enhances the blood flow to the male sex organ.

Benefits of Pistachios for Women during Pregnancy

Beneficial for Mother and Baby

• It has iron and vitamin B6 which involves in the maintenance of hemoglobin count and oxygen rich blood supply to the body thus protects pregnant women from early pregnancy problems like nausea, morning sickness and anemia.

Keeps Vitals under Control

• It helps in keeping the blood glucose, blood pressure, weight and hemoglobin under control.

Instant Energy Booster

• It is very energetic fruit thus helps pregnant women by providing instant energy and protecting from tiredness and dizziness.

Benefits of Pistachios for Kids

Promotes Better Growth and Development

• It is very energetic dry fruit having good fat, high protein level, vitamins, minerals, iron, folates and antioxidants which provides most essential nutrients for the healthy growth and development of the kids.

Prevents from Disorders

• It prevents kids from proteins, vitamins, minerals and iron deficiency diseases like marasmus, kwashiorkor, beri-beri, rickets, eye problem, anaemia, bone problems and etc.

Improves Brain Development

• It contains very essential elements which are required for the brain development among children.

Other Health Benefits of Pistachios

Relieves Inflammation

• Its anti-inflammatory property and availability of the vitamin A and E help in reducing the whole body inflammation because of any problem.

Improves Metabolism and RBC Synthesis

• It has a vital mineral called copper which plays very essential role in the healthy metabolism, neurotransmission and red blood cell synthesis in the body.

Regularize Bowel Movements

• It is good source of the dietary fibers thus eating pistachios on regular basis regularizes the colon functioning and proper bowel movement.

Increases Haemoglobin Count

• It is the iron rich dry fruit which increases the count of both haemoglobin and RBCs in the blood thus helps in fighting with normal health problems like dizziness, insomnia, depression, nausea and etc.

Nutritional Benefits of Pistachios/Pista per 100 g

(Source: USDA Nutrient database)

Energy: 571 Kcal

Carbohydrates: 27.97 g

Protein: 21.60 g

Total Fat: 45.44 g

Omega-3 fatty acids: 262 mg

Omega-6 fatty acids: 13636 mg

Monounsaturated Fat: 24.2 g

Polyunsaturated fat: 13.9 g

Sugars: 7.81 g

Dietary Fibers: 10.3 g

Vitamins

Thiamin: 0.870 mg

Riboflavin: 0.160 mg

Niacin: 1.3 mg

Pantothenic acid: 0.520 mg

Pyridoxine: 1.7 mg

Folates: 51 µg

Vitamin A: 553 IU

Vitamin C: 5 mg

Vitamin K: 13.2 mcg

Vitamin E-γ: 22.60 mg

Electrolytes

Sodium: 1 mg

Potassium: 1025 mg

Minerals

Calcium: 107 mg

Copper: 1.3 mg

Manganese: 1.2 mg

Phosphorus: 376 mg

Iron: 4.15 mg

Magnesium: 121 mg

Selenium: 7 µg

Zinc: 2.20 mg

Phyto-nutrients

Carotene-β: 332 µg

Lutein and zeaxanthin: 1205 μg

How to Select and Store

Pistachios or pista is easily available in the market at any grocery store in many forms like unshelled, shelled, roasted, salted, sweetened and etc. Try to buy raw and shelled pistachios instead of buying processed, salted or sweetened. Avoid buying light, cracked and rancid smelled pistachios. Always go for the heavy, solid, fresh, shelled and sealed in airtight container. It can be stored in the sealed container and cool dry place or in the refrigerator for months.

How to Enjoy

It can be enjoyed in many ways like can be eaten raw, roasted, salted or sweetened. It can be added to the fried brown rice and desserts to enhance it taste. It can also be added to the fruit or vegetable salad, breads, cookies, muffins, biscuits, cakes, ice-cream, sandwiches, yogurt and etc. Pistachio butter can be made by mixing garlic, olive oil and etc according to taste.

Disadvantages, Side Effects and Precautions of Pistachios

Eating pistachio over limit may cause some severe health problems and food poisoning. It may add some extra weight if eaten irregularly. Some of the disadvantages, side effects and precautions of it are mentioned below:

• It may cause allergy to some people because of the anacardic acid (urushiol) availability. Some of the symptoms of allergy are skin itching, abdominal pain, breathing difficulty, headache, vomiting, diarrhea and etc.
• Eating too many nuts a day may cause side effects like weight gain, increased blood pressure, gastrointestinal problem and etc.
• Salted or sweetened pistachio may cause problem to the person with heart disease or diabetes as it increases the level of sodium and glucose in the blood.
• It contains a compound called fructan which is not dangerous however may cause some digestive system problems like constipation, bloating, diarrhea, flatulence, abdominal cramps and etc is eaten over limit.

How Many Pistachios to Eat Per Day

Any of the nuts is full of high calorie, good fat and high level protein which have lots of health benefits if eaten within limit however over limit or overeating of anything may cause minor to major health issues. 30 g of the pistachios can be eaten on daily basis but it is better to avoid overeating or consult your health practitioner if feeling any problem or allergy.