15 Amazing Benefits of Akhrot (Walnuts)

Benefits of Akhrot: If we talk about the best snacks, walnuts, known as Akhrot, truly belong in the spotlight. Traditional kitchens and cultures have served these tasty and distinctly shaped nuts for a long time. Roasted, raw or blended, eating or drinking akhrot gives a satisfying feeling. Still, what makes them truly interesting? Keen to uncover the secrets? Let’s begin!

Nutritional Value of Walnuts (Per 100g)

We should take a moment to find out the nutritional value of walnuts before discussing the reasons they should be part of your meals. USDA states that walnuts are very healthy and full of nutrients that help maintain our health. This tells you what 100 grams of these nuts include.

15 Amazing Health Benefits of Akhrot (Walnuts)

Walnuts, or akhrot as many of us know them, may be small in size, but they come loaded with big health benefits. Since they are rich in nutrients and have traditionally been eaten, many think of these nuts as having great power. Walnuts are beneficial for promoting general health or for tackling particular health issues. Check out these 15 health advantages that make almonds worth eating every day.

1. Heart Health

Because walnuts contain healthy fats and antioxidants, they are beneficial for your heart. Eating walnuts frequently can help cut the risk of high cholesterol, bring down your blood pressure and support the health of your heart vessels.

2. Good for Gut Health

Walnuts are great for gut health because they provide good bacteria with the nutrition they need. A positive balance in the microbiome improves digestion, immunity and mood in humans.

3. May Reduce Cancer Risk

May reduce cancer risk, yes, really. Walnuts supply antioxidants, including polyphenols and omega-3 which decrease inflammation and protect the body from the major factors associated with breast, prostate and colorectal cancer.

4. Can Help You Lose Weight and Speed Up Your Metabolism

You can lose weight and speed up your metabolism despite eating their higher calorie content. Because of the protein, fibre and healthy fats in walnuts, you may eat less throughout the day. They also enhance the way your body processes food and uses energy.

5. Vitamins and minerals are in great supply.

Thanks to magnesium, phosphorus, copper, folate and vitamin E, walnuts help supply your body with important energy and nutrients. It gives you the same nutritional power as a vitamin, but it’s actually crunchy and tastes good.

6. Great for Diabetes

Individuals with diabetes can enjoy the nutrition in walnuts as well as their healthy fats. Eating these types of foods can help people with type 2 diabetes by improving the body’s insulin effectiveness.

7. May Improve Memory and Brain Function

May help improve your brain and memory because they contain DHA, polyphenols and antioxidants. Taking in these nutrients improves brain function, fights age-related drops in memory and could help you locate where you left your keys.

8. Good for Bones

Bones appreciate the large quantities of magnesium, calcium and phosphorus found in nuts. Having these nutrients helps you maintain bone density, protects you from osteoporosis and keeps your skeletal system strong.

9. Good for Digestion

Good for digestion, walnuts are a source of dietary fibre that supports smooth bowel movements and a healthier digestive tract. Fibre helps move things along and keeps your gut feeling light and functional.

10. The benefits with Polycystic Ovary Syndrome (PCOS)

It can help PCOS by bringing down inflammation, stabilising your hormones and making your body more sensitive to insulin. Walnuts may help women who have PCOS by supporting hormone function and better reproductive health.

11. Improve Sleep

Eat a few walnuts just before bed for better sleep. Walnuts are a great source of melatonin which is involved in controlling sleep cycles. When taken together with magnesium and healthy fats, they can move you to sleep more quickly and help you have a deeper sleep.

12. Look after Your Skin and Hair

Walnuts are a great way to keep your skin and hair healthy, thanks in part to vitamin E, biotin and the necessary fatty acids. Introducing these nutrients to what you eat better prepares your skin for stretching, leads to smooth hair and improves the health and shine of both.

13. Improves the way the brain functions

You can stay focused, solve problems and react more quickly because your brain is strengthened and becomes more efficient as you get older. That’s why walnuts are thought of as ‘brain food’; adding them to your food may be good for your mental well-being and nerves.

14. Help in Pregnancy

Taking plenty of folate, omega-3s and iron during your pregnancy helps the brain of the unborn child, protects its blood system and minimises the risks of some birth defects. Mums-to-be can enjoy a big reward from such a little serving.

15. Ways to Boost Male Fertility

Provide men with nutrition to support improved quality and movement of their sperm. The healthy fats in walnuts and antioxidants protect sperm cells and balance hormones.

Also Read: 10 Red Banana Benefits (& Red vs Yellow Bananas)

How Akhrot (Walnuts) Are Used in Cooking

For hundreds of years, people in different kitchens have loved walnuts for their special texture and delicious flavour. Their flavour adds something extra to many meals. Not only are walnuts good for your health, but they are used in many special recipes.

• Salads and smoothie bowls love these toppers. – Add some chopped or crushed walnuts to your salads or smoothie bowls to get a healthy boost and a nice earthy flavour.
• Blended into Dips and Sauces – Blend walnuts into chutneys, pesto, or pasta sauces for a creamy texture and nutty flavour, no cream required.
• Used in Baking – Baking often includes akhrot for flavour and texture, often mixing them with brownies, banana bread, cakes and cookies.
• Crust for Paneer or Fish – Finely chopped walnuts can be used as a coating or crust for grilled paneer, fish fillets, or even tofu.
• Mixed into Breakfast – Sprinkle walnuts over porridge, oats, yoghurt, or even in stuffed parathas to add taste and nutrition to your mornings.
• Added to Trail Mixes and Energy Bars – Combine with dried fruits, seeds, and other nuts to make homemade trail mixes or protein-packed energy bars.
• Ground into Gravies – In Indian culinary practice, walnut paste is added to gravies to make them richer, mainly in Mughlai or Kashmiri food.
• As a Dairy Alternative – Walnut milk is a rising plant-based option for those looking to avoid dairy, perfect for smoothies or cereals.
• Stuffing for Sweets and Snacks – Use walnuts in the stuffing of modaks, gujiyas, or dry fruit laddus for added flavour and crunch.
• Served Roasted or Caramelised – Dry-roasting or caramelising walnuts makes them a perfect snack for one or for sharing as an appetiser during parties.
• Enjoyed as a Snack – Walnuts are perfect for snacking straight out of the shell or bag, nature’s healthy, satisfying nibble anytime you need a quick energy boost

Potential Side Effects and Precautions

Although walnuts are nutritious, overeating them may make your digestion uncomfortable. Walnuts can cause digestive problems for a few, due mainly to their large amount of fibre. You should integrate them into your diet little by little to make these effects less likely. Taking walnuts may be a concern for people who already struggle with kidney stones since walnuts contain oxalates. Doctors recommend you speak to them before having nuts if you have ever had kidney stones.

Those with a walnut allergy can get minor rashes or, in uncommon cases, an allergy attack requiring medical help which is why they should avoid nuts. The high calorie content of walnuts means you should not eat too many, as it could make you gain weight. A good strategy is to not eat large amounts of walnuts to enjoy their benefits safely.

Conclusion

At the end of the day, walnuts are that trusty companion you didn’t know your diet was missing, ready to add a crunch of goodness whenever you need it. They’re easy to love, easy to include, and packed with surprises beyond just taste. In fact, whether you enjoy cooking new things or just like some snacks, including walnuts will give your meals healthier ingredients and a good taste. Try to keep your consumption in moderation and you’ll be able to get the most from these powerful nuts.

FAQs on the Benefits of Akhrot