A Nutrient-Rich Nutty:Amazing Health Benefits of "Walnuts Kernels"
Table of Contents
Introduction:
Are you looking to kickstart your daily routine with nutrient-rich Snacks? Including Walnuts in your daily diet is a good choice that promotes overall well-being.
When it comes to nutritious and versatile snacks, few foods can rival the mighty “walnut kernel.”
These crunchy delights are a delicious addition to various dishes and pack a powerful punch of essential nutrients and health benefits. From supporting heart health to boosting brain function, walnut kernels are nature’s treasure trove waiting to be unlocked.
In this comprehensive guide, we’ll delve deep into the myriad benefits of walnut kernels and explore why they deserve a prime spot in your pantry.
What is a Walnut?
Walnuts are nuts that are edible seeds of Walnut Trees that are scientifically called “Juglans.” Walnut trees come in many varieties of species; the most common Walnut tree genus is juglans. Walnuts that are grown in North America are called Black Walnuts, and their scientific name is Juglans Nigra.
The edible inner part of a walnut is called a Walnut Kernel. Walnuts are known for their versatile use in culinary dishes and nutritional value. Walnut Trees are cultivated for their nuts, which are edible, antioxidant-rich, etc. The scientific name of English Walnut or Persian Walnut is Juglans Regia.
What are Walnut Kernels?
Generally, walnuts are enclosed by a hard shell. The shape of Walnuts is spherical but with an elongated oval shape. The innermost part of this heart is an oval-shaped shell called the Walnut Kernel. These walnut kernels are packed with healthy fats, fiber, protein, and vitamins that are essential and beneficial to our body.
The other name for Walnuts is “Akhrot“.
In Telugu, Walnuts are called “Akrotukaya.”
Types of walnuts around the globe:-
English or Persian wallet kernels:-
This is the most commonly cultivated and traded variety worldwide. English or Persian Walnut Kernels are native to Iran and have a mild flavor and Versatility in culinary applications. These walnut kernels are light in color, changing from pale beige to golden brown. These walnuts have a thin shell and a large nut inside.
Black Walnut Kernels:-
Black Walnut kernels have a strong flavor profile. These walnuts have a robust, distinctive flavor when compared to English Persian walnuts.
The shell is harder and has a darker hue, often deep brown to blackish in color. These are harvested in North America. Black walnuts have an earthy taste and are used in baking and cooking.
White Walnut Kernels:-
These Walnuts belong to the species named “Juglans cinerea.”They have a light-coloured kernel ranging from pale beige to creamy white. The other name for White walnuts is “Butternuts.
“They have elongated shapes, smooth surfaces, and valued buttery flavor and creamy texture. Butternuts have a unique taste and are occasionally used in culinary preparations. These are native to North America.
Kashmiri Walnut Kernels:-
These are harvested from the Kashmiri region in Northern India. These walnut kernels are renowned for their superior quality flavor and texture, which are among the best in the world.
Kashmiri walnuts are larger in size, with rich taste and nutritional benefits. There are specific varieties grown in the Kashmir Valley, each with unique characteristics and qualities.
Some types of Kashmiri Walnuts:-
1)Khagzi Walnuts:- These are the most commonly grown type in the Kashmir region. The other name of this Khagzi walnut is Paper walnut. This name originates from their thin, papery shells. Khagzi Walnut kernels are valued or prized for their large size, excellent taste, and delicate texture.
Kashmiri Khagzi walnuts are among the finest quality because of their rich flavor and nutritional benefits. These are used locally and internationally in Desserts, Culinary dishes, and snacks.
2)Dilpasand Walnuts:- These Walnuts have an exceptional quality and taste. Dilpasand means liked by the heart. They are characterized by large size, plump kernels, and rich flavor that adds a nutty flavor and crunchy texture to the dishes. Dil Pasand Walnut kernels are used in cooking and baking but are often consumed as a Snack.
3) Wonth Walnuts:- It is also known for its superior quality and taste. These are carefully harvested and selected for their large size, well-filled kernels, and excellent flavor. Prized for their freshness, nutritional value, and versatility in culinary applications.
Wonth Walnuts are often enjoyed as a healthy snack; sometimes, they are added to salad desserts or used as an ingredient in various recipes to enhance flavor and texture.
California Walnut Kernels:-
These are cultivated in the fertile soils of California Central Valley, which has an ideal climate. These walnut kernels have distinct textures and taste that Chefs and Home cooks value. California walnuts are rich in Omega-3 fatty acids and antioxidants, offering numerous health benefits like promoting heart health and brain function.
California Walnut kernels add a delicious touch to any dish when you Sprinkle them over Salads or incorporate them into baked goods.
Due to its nutritional profile and Versatility, California walnuts are a beloved ingredient in kitchens worldwide. Their buttery taste elevates a variety of dishes, from savory to sweet. The colors of shelled California walnuts range from light to dark, including extra light and amber.
Heartnut Walnuts:-
These are a variety of Japanese walnuts and belong to the Juglandacaeae family. Scientifically, heartnut walnuts are known as Juglans Ailantifolia var Cordiformis. The nuts have a mild, sweet flavor but are not bitter like black walnuts.
Heartnut Walnuts have a light brown color when the shell is intact. The color of the Heartnut Walnut Kernel inside the shell has a light golden or creamy white color. The uniqueness of this walnut is its mild flavor and thin shell, which is easy to crack open.
The heartnut trees grow fine in well-drained soil that allows water to pass through it quickly, thus preventing water logging around plants’ roots. It also retains enough moisture for plants.
They grow faster than black and English Walnuts. Heartnuts ripen between September and November in the Northern Hemisphere. They have a delicate buttery taste with a slightly tangy undertone. It is easy to eat raw and used in many culinary applications.
Heartnuts are rich in Omega-3 fatty acids like Alpha-linolenic acid (ALA) and Antioxidants like Vitamin E and Polyphenols, which promote heart health by reducing Cholesterol levels, lowering Blood pressure, and helping Blood vessel function.
As these walnut kernels have an excellent combination of protein, fiber, and healthy fats, they may help in Weight management by reducing the overall calorie intake when consumed as a part of a balanced diet.
Heartnut Walnuts also aid in brain health and help support memory concentration and overall brain health as we age. The omega-3 fatty acids present in these walnuts contribute to these health benefits. Including them in your diet can be a tasty way to boost your nutrient intake and support overall well-being.
Walnuts in shell:-
Walnuts in Shells are encased within the hard, round outer shells. The color of the walnut shell may vary from light brown to dark brown. The walnut kernels are protected inside this hard shell.
It is an excellent choice to purchase walnuts in the shell because the shell returns freshness and saves the walnuts from air, light, and temperature changes. It also protects from ants that eat walnuts.
Shelf life of Walnuts in shell:-
Walnuts in shell or unshelled Walnuts typically last for about 2 to 4 weeks at room temperature. In the refrigerator, walnuts in Shell can maintain quality for 9 to 12 months. Unshelled walnuts can be frozen in the freezer for up to 12 months.
Shelled walnuts can last for at least half a year in the refrigerator. Always store in a cool and dry place to avoid spoilage.
Advantages of Unshelled walnuts or Walnuts in shell
Image source: canva.ai
1. Extended Shelf Life:- Unshelled walnuts have a longer life compared to Shelled walnuts. When stored properly, unshelled walnuts can last up to 1 year.
2. Protection:- The hard shell protects the walnut kernel, preserving its freshness and preventing exposure to air, light, and temperature changes.
3. Versatility:- Offers Versatility in consumption. They can be cracked open with a nutcracker and eaten as a snack, added to baked foods, and in cooking and garnishing.
4. Nutritional Content:- Unshelled walnuts retain their nutritional content, including healthy fats, protein, vitamins, and minerals, making them a nutritious addition to the diet.
Walnut Shell and its Usage:-
1)The walnut shells can be ground and used as a Natural exfoliant in skin care products that remove dead skin cells and promote skin youthfulness when used in scrubs.
2)Crushed walnut shells can be used to make walnut shell tea that aids digestion and provides skincare benefits.
3)Walnut shells are used in various DIY crafts, including natural filler in pin cushions or as a metal polishing agent.
4)Walnut shells are used in industrial applications due to their durability and composition, primarily consisting of cellulose hemicellulose lignin proteins and Minerals.
How many Walnuts do you eat a day?
Consuming about 1.5 to 2 ounces of walnuts per day is recommended, roughly 7 to 9 whole walnuts. This serving size provides essential nutrients, including Omega-3 antioxidants, fiber, and protein, supporting heart and brain health and overall well-being.
Studies suggest that incorporating walnuts into your daily diet can help manage conditions such as type 2 diabetes and improve cardiovascular health.
How to soak Walnuts properly and Why should you soak them?
To soak Walnuts effectively, submerge them in water and let them soak for about 6 to 7 hours or overnight. Drain the water before consumption.
1. Soaking walnuts enhances their nutritional profile by increasing the bioavailability of vitamins and minerals such as zinc, Iron, and Calcium in walnuts.
2. Soaking walnuts increases their levels of antioxidants such as Vitamin E and Melatonin.
3. Soaking can soften the texture of Walnuts and can be easily used in recipes. These soaked walnuts reduce the bitter taste, thus making them more palatable.
4. This process can remove any surface containments or pesticide residue that may be present in Walnuts.
5. Soaking walnuts helps remove tannins present in walnuts. It activates enzymes that help break down anti-nutrients such as phytic acid and enzyme inhibitors for nutrient absorption
Overall, soaking walnuts is a simple and effective way to enhance their nutritional value, improve digestibility, and create a more enjoyable eating experience.
How to store Walnuts for a long time?
Walnuts should be protected from air and heat. So, use an air-tight canister or a strong zip-style plastic bag. You can keep unshelled walnuts or shelled walnuts in a tight plastic bag and the refrigerator.
You can also keep them in the freezer, increasing the Walnut’s shelf life. So always keep them cold and away from the air.
Walnut oil:-
Walnut oil is extracted from Walnuts. This Walnut oil contains polyunsaturated fatty acids, mono-unsaturated fatty acids, etc. Walnut oil is rich in antioxidants, vitamins, and minerals like Vitamin E, magnesium, Phosphorus, and Zinc.
Walnut oil is used in baking or as a finishing oil for dishes like Pasta or Grilled fish to enhance taste and provide health benefits. Incorporate walnuts into smoothies or shakes, salad dressings, or drizzle over-cooked vegetables to add flavor and have the benefits of antioxidants and Omega-3 fatty acids.
Health Benefits of Walnut oil:-
1. Walnut oil is rich in Antioxidants, Omega-3 fatty acids, and Phytonutrients that reduce inflammation.
2. It promotes heart health, lowers blood sugar levels, and may have anti-cancer effects.
3. Helps decrease blood pressure, prevent aging, and aids in weight loss by cutting belly fat.
4. Walnut oil can boost skin health, decrease inflammation, promote hair growth, prevent dandruff, and promote scalp health. Walnut oil aids in reducing dark circles and fights acne.
Exploring Delicious Walnut Recipes:-
There are many varieties of recipes that can be made with Walnuts. These recipes combine dark or milk chocolate with Walnuts to create delectable treats.Here are some delicious recipes and sweets made with Walnuts:
1. Walnut Chocolate Truffles:-
These chocolate truffles are a combination of creamy chocolate and crunchy walnuts. These are made by blending melted chocolate with finely chopped walnuts, shaping the mixture into balls, and rolling them in cocoa powder or chopped nuts for a rich and indulgent treat These can be given as elegant gifts for special occasions.
2. Walnut Chocolate Pralines:-
These pralines offer a balance of sweetness and nuttiness that’s hard to resist. Here the chopped walnuts are combined with melted chocolate and then scoop the mixture into small molds and refrigerate. Optionally you can sprinkle some sea salt on top for a delightful contrast to the sweetness.
3. Walnut Chocolate Brownies:-
Here chopped walnuts are mixed with a classic brownie batter. Then this mixture is baked until the edges are crispy and the center is fudgy for a delightful dessert that balances the sweetness of chocolate with the nuttiness of walnuts.
4. Walnut Chocolate Clusters:-
Melt chocolate chips, then mix in whole or chopped roasted walnuts. Drop them onto a parchment paper. Now allow them to harden for a simple yet satisfying snack with a delightful combination of creamy chocolate and crunchy walnuts.
5. Walnut Chocolate Fudge:-
Combine condensed milk, chocolate chips, and butter in a saucepan, then stir until it becomes smooth. Add chopped walnuts and pour the mixture into a lined pan to set in the refrigerator. This results in a rich and creamy fudge with bursts of nuttiness from the walnuts.
This walnut chocolate fudge can be served as a holiday treat or enjoyed year-round, this decadent fudge is sure to please chocolate lovers and nut enthusiasts alike.
6. Walnut Toffee:-
Walnut Toffee is a perfect balance of sweetness and crunch. At first, cook sugar, butter, and corn syrup until golden brown, then infuse with chopped walnuts. Pour the mixture onto a baking sheet to cool. Now break them into pieces for a crunchy and indulgent toffee treat with a buttery caramel flavor.
Whether enjoyed as a homemade treat or given as a gift, this irresistible toffee is sure to be a favorite among friends and family.
Health Benefits of Walnuts:-
1.Nutritional Breakdown:
Beyond the Crunch:-
Let’s start by cracking open the nutritional prole of walnut kernels. These nutrient-dense gems are rich in omega-3 fatty acids, antioxidants, protein, fiber, vitamins, and minerals. A mere one-ounce serving of walnut kernels provides an impressive array of essential nutrients, making them a wholesome snack choice for any time of the day.
2. Heart Health:
Love Your Heart with Walnuts
Walnut kernels are renowned for their heart-healthy benefits. The omega-3 fatty acids found in walnuts help reduce harmful cholesterol levels and promote healthy blood flow, thereby lowering the risk of cardiovascular diseases. Incorporating walnuts into your diet can be a delicious way to show some love to your heart.
3. Brain Boost: Nourishing Cognitive Function
Looking to give your brain a boost? Look no further than walnut kernels. These brain-shaped nuts are loaded with antioxidants and omega-3 fatty acids, which are crucial for maintaining optimal brain function. Regular consumption of walnuts has been linked to improved memory, focus, and mental clarity, making them a smart choice for enhancing cognitive health.
4.Weight Management:
Snack Smart with Walnuts
Contrary to popular belief, incorporating walnut kernels into your diet can aid in weight management. Despite being calorie-dense, walnuts’ satisfying protein and fiber content helps promote feelings of fullness and satiety, curbing overeating and snacking between meals. Plus, their crunchy texture adds a delightful element to salads, yogurt, and oatmeal, making healthy eating a tasty endeavor.
5. Antioxidant Powerhouse:
Fighting Free Radicals
Walnut kernels are packed with potent antioxidants, such as polyphenols and vitamin E, which help combat oxidative stress and neutralize harmful free radicals in the body. By including walnuts in your diet, you can bolster your body’s defense against various chronic diseases and promote overall well-being.
6. Gut Health: Nurturing Your Microbiome
Maintaining a healthy gut microbiome is essential for digestive health and overall vitality. The fiber-rich content of walnut kernels acts as a prebiotic, nourishing beneficial gut bacteria and promoting a thriving microbial environment. Incorporating walnuts into your diet can help support regularity and digestive comfort.
7. Versatility in Culinary Delights: From Sweet to Savory
One of the greatest joys of walnut kernels lies in their Versatility in the kitchen. Whether sprinkled over salads, stirred into oatmeal, or baked into bread and desserts, walnuts add a delightful crunch and nutty flavor to both sweet and savory dishes. Get creative with your culinary creations and let walnuts elevate your meals to new heights.
8. Nut Allergy-Friendly:
Safe Snacking for All
For individuals with nut allergies, finding safe and delicious snacks can be a challenge. Fortunately, walnut kernels offer a nutty flavor and crunchy texture without triggering allergic reactions in most people. This makes them an excellent alternative for those with nut sensitivities, allowing everyone to enjoy the nutritional benefits of walnuts.
9. Sustainable Superfood:
Nurturing the Planet
Beyond their nutritional prowess, walnut kernels are also environmentally friendly. Walnut trees are“perennial” crops that require minimal water compared to other tree nuts, making them a sustainable choice for conscientious consumers. By supporting walnut production, you’re nourishing your body and contributing to a healthier planet.
Walnuts for Men’s Health:-
Consuming Walnuts as a part of a balanced diet may contribute to overall Wellness and Vitality in men.
Walnuts contain Omega-3 fatty acids, promoting heart health by reducing inflammation and improving cholesterol levels. Like Vitamin E, antioxidants in walnuts may help combat oxidative stress and improve sperm count and motility. It also promotes prostate health.
Walnuts contain Arginine, an amino acid that supports blood flow. Zinc and Magnesium content in walnuts are essential for Testosterone production and maintaining reproductive health.
The fiber content aids digestion and supports weight management, which is crucial for overall well-being. Walnuts improve cognitive function and brain health also.
Walnuts for Women’s Health:-
Including walnuts in meals or snacks can help maintain a healthy weight and support women’s overall well-being.
Omega 3 fatty acids in walnuts reduce the risk of heart disease, stroke, and inflammation and alleviate symptoms like menstrual cramps and menopausal symptoms.
Antioxidants such as Vitamin E promote skin health and combat signs of aging. Walnuts are a good source of folate, essential for women of childbearing age to support fetal development during Pregnancy.
Iron and Calcium in walnuts contribute to maintaining healthy blood flow and bone health in women.
The fiber content in walnuts aids digestion and may help manage weight, supporting women’s overall health.
Walnuts for Pregnant Women’s Health:-
Walnuts have become a nutritional choice for Pregnant women because they contain protein, folate, and Omega-3 fatty acids crucial for fetal development.
Omega 3 supports the baby’s brain and eye development. It may reduce the risk of preterm birth. The protein content in Walnuts helps to meet the increased protein needs during Pregnancy, thus supporting maternal and fetal tissue growth.
However, pregnant women should consume walnuts in moderation as a part of a balanced diet, as excessive intake may lead to excess calorie consumption.
Walnuts during Breastfeeding:-
Breastfeeding mothers can benefit from Walnuts that support various nutritional needs like Omega-3 fatty acids, protein, minerals, etc.
Consuming Walnuts during breastfeeding can provide a source of healthy fats and nutrients for breast milk production.
Omega-3 fatty acids contribute to a baby’s nervous system development through breast milk.
However, some women and infants may be allergic to nuts, so mothers should monitor their babies’ reactions when introducing walnuts into their diet.
Conclusion:- Embrace the Walnut Way
In conclusion, walnut kernels are a nutritional powerhouse with essential nutrients and health benefits.
From supporting heart health and boosting brain function to aiding in weight management and promoting gut health, these versatile nuts offer many reasons to make them a staple in your diet. We also explored a variety of recipes that can be made with walnuts.
Even the shell is used to make a healthy tea, and walnut oil is extracted which has many health benefits.
It is always preferable to consume soaked walnut kernels to grab the full benefits of walnuts. So, why wait? Embrace the walnut way and reap the rewards of nature’s nutrient-rich treasure trove.
Incorporate walnut kernels into your meals and snacks, and experience the delicious taste of wellness with every crunchy bite.