Wonder men and women come and go, but the walnut dry fruit stays!
Royal Nut used to be the name for walnut dry fruit. Persian and black walnuts are the most common walnut species. North American black walnut is different from Iran's Persian walnut.
Black walnuts taste much better than Persian walnuts do. However, due to their tough shells, cultivation is difficult. Persian walnuts are sometimes known as English walnuts.
Walnut-dried fruit has long been healthy. It is eaten internationally in various cuisines. So let us explore walnuts' nutritional value, health benefits, and dishes to improve your diet.
Nutritional Content Of Dry Fruit From Walnuts
Nutrients per 100 g of dry walnut fruit:
- Calories – 65 kcal
- Protein – 1.52 g
- Fat – 6.52 g
- Carbohydrate – 1.37 g
- Fibre – 0.7 g
- Calcium – 10 mg
- Potassium – 44 mg
A related article is Black Dates: Nutritional Value and Benefits.
Advantages Of Dry Walnut Fruit For Health
Carry walnuts in your pocket for a nutritious snack between meals! The healthiest dry fruit is walnuts. Walnut-dried fruit has several health advantages.
1. High Omega-3 Content
Dried walnut fruit has more omega-3 fatty acids than other nuts. Walnuts contain the essential lipid ALA. 1.6 the Institute of Medicine recommends 1.1 g of ALA per day. Thus, walnuts meet that recommendation.
2. Rich In Antioxidants
Why would I take those pills for vitamin E and antioxidants? Walnuts, a dry fruit, are your saving grace.
Walnut dry fruit is rich in flavonoids, vitamin E, and melatonin. Additionally, walnuts contain more antioxidant activity than other nuts.
LDL is reduced by eating walnuts, which benefits the heart. Walnuts reduce oxidation.
3. Reduces Inflammation
Inflammation causes diabetes, cancer, and Alzheimer's due to oxidative stress. Walnut ellagitannins prevent oxidative damage and inflammation.
The anti-inflammatory gut bacteria convert ellagitannins into urolithins. Magnesium, ALA, and arginine also reduce inflammation.
4. A Healthy Heart Makes You Happy!
Walnuts or Akhrot provide ALA and linoleic acid, which enhance HDL over LDL and reduce blood pressure. It is also among the best-dried fruits for shedding pounds.
5. It Is Accommodating To Diabetics
Walnut dry fruit has protein and fibre, making it a diabetes-friendly snack. People with diabetes can munch on it because it is low in carbs. Walnuts reduce Type 2 diabetes risk.
6. A Digestive And Bone-Strengthening Secret
Walnut dried fruit decreases calcium excretion and increases absorption, strengthening bones. Walnuts also include fibre, which aids digestion and detoxifying.
7. Get Beautiful Hair And Skin
Walnuts vitamin E slows ageing and keeps skin firm and wrinkle-free. Walnuts diminish dark circles too.
Why not eat walnuts? So, we already know the response!
How To Make Walnut Dry Fruit
Here are some simple, healthy, and tasty walnut dry fruit dishes. Let us rush to them!
1. Cereal With Cinnamon And Nuts
Cinnamon-sweetened walnut porridge is easy to make.
Ingredients
- Almond milk – 1 cup
- Rolled oats – ½ cup
- Water – 1 cup
- Vanilla extract – ½ tsp
- Chopped walnuts – ⅓ cup
- Salt – ¼ tsp
- Honey – 1.5 tbsp
- Cinnamon powder – ½ tsp
Method Of Preparation
- Mix almond milk, rolled oats, water, vanilla, honey, and salt in a deep saucepan. Once the oats are cooked, bring them to a boil.
- Mix the cinnamon powder and walnuts and serve warm or cold.
2. Fried Rice With Walnuts And Zucchini
This walnut-zucchini fried rice is excellent.
Ingredients
- Zucchini – 1, chopped or sliced
- Garlic- 6-7 cloves
- Sesame – ½ tbsp
- Vegetable oil – ½ tbsp
- Walnuts chopped – ⅓ cup
- Mustard seeds – ½ tsp
- Brown rice- 1 cup, cooked
- Onion- 3-4, stalks chopped
- Onion – 1, chopped
- Vinegar – 1 tbsp
- Salt for taste
Method Of Preparation
- Vegetables and sesame oil in a pan. Permit to warm. Add the minced garlic and onion. Medium heat for 2–3 minutes.
- Sauté the zucchini and walnuts for 1-2 minutes.
- Afterward, mix the mustard seeds, salt, and vinegar.
- Mix the mustard seeds, salt, and vinegar. Finally, add the onion stalks, sauté once over a high flame, and then serve hot.
3. A Salad Of Quinoa, Chickpeas, And Walnuts With Lemon
A zesty salad with protein and fibre is in this dish.
Ingredients for the dressing
- Olive oil – 1 tsp
- Lemon juice and zest – 1 tsp
- Garlic minced – 2-3
- Honey – 1 tsp
- Black pepper and salt, to taste
For salad
- Lettuce – 1-2 leaves, chopped
- Cooked quinoa – 15g
- Cooked chickpeas -15g
- Garlic – 1-2 cloves
- Tomato chopped -1 small
- Basil chopped – 5-6 leaves
- Chopped walnuts – 6-7 halves
- Salt and black pepper, to taste
How To Prepare
- In a bowl, combine all the dressing components.
- Mix the quinoa, chickpeas, and chopped greens in a large salad dish.
- Mix basil, tomato, black pepper, and salt. Serve the salad after dressing it with oil.
- Verify if more salt is required.
The Bottom Line
Walnut dry fruit is a distinctive nut when compared to other nuts. Its strong antioxidants fight free radicals and support a healthy body, which controls body function.
Walnuts include omega-3, which lowers LDL and raises HDL to protect the heart, reduce inflammation, and lower cancer risk.
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