Walnuts are one of the most consumed nuts in the world. They are round, single-seeded stone fruits of the walnut tree. Usually, they ripen between September and November in the northern hemisphere. In contrast to other culinary nuts like peanuts, walnuts are classified as full botanical nuts because, after ripening, the shell is discarded, and only the kernel is consumed.
In many cases and studies, it has been found that increased consumption of nuts reduces the chances of cardiovascular diseases and cardiovascular risk factors. Their regular consumption is also linked to low levels of blood pressure and cholesterol. Most importantly, their consumption is found to be healthy for the heart.
Some of the advantages of consuming walnuts include:
- Antioxident-rich nuts: Walnuts have the highest antioxidant content as compared to any other nut. They are considered one of the best sources of antioxidants which help in fighting oxidative damage in the body, including the damage which is caused by bad LDL cholesterol which leads to atherosclerosis.
- Source of Omega-3: Walnuts are recognized as a rich source of omega-3 fatty acids compared to other nuts. The consumption of omega-3 fatty acids in a regular diet is considered essential by doctors and physicians due to its potential to reduce the risk of heart disease.
- Decreased inflammation: As lifestyle and dietary patterns have evolved, inflammation has become prevalent in society. This inflammatory response serves as a fundamental contributor to various diseases, including heart disease, cancer, diabetes, and more. However, walnuts possess numerous plant compounds and nutrients that aid in reducing inflammation within the body, addressing a primary underlying factor behind many diseases.
- Helps in maintaining a healthy gut: A healthy gut and good overall health depend on the good bacteria and other microbes present in the gut, which promote gut health. Eating walnuts not only nourishes your body but also helps in supporting the healthy microbes and bacteria present in your gut.
- Good food for people on weight control or diets: Despite being calorie-dense like other nuts, walnuts have been found to result in 21% lower energy absorption. This quality makes them beneficial for appetite and hunger control, particularly in resisting food cues for items like french fries, burgers, and cakes. Walnuts achieve this by activating the brain region responsible for suppressing such cravings, thereby aiding individuals in managing their appetite effectively.
- Helps in preventing type-2 diabetes: Studies have found that consumption of walnuts is linked to effective control of blood sugar levels. They help in controlling the risk of type-2 diabetes as they help in regulating and controlling both the weight and blood sugar levels, two things which are considered the main cause of diabetes.
- Leads to healthy ageing: With an increase in age, many people face difficulties in maintaining their physical health which makes it essential for old people to start focusing on their physical health and mobility from an early age. Walnuts are abundant in essential minerals, vitamins, fibers, fats, and plant compounds that contribute to maintaining optimal bone health as individuals age.
- Good for the brain: It has been noticed by many people that the shell of a walnut looks very similar to the shape of the brain. Walnuts have been considered good for the functioning and health of the brain. Walnuts offer protection against detrimental inflammation in the brain and promote healthy brain functioning and overall brain health as individuals age.
- Good for pregnant women: Walnuts are considered superfoods and pregnant women are often encouraged to consume walnuts during the term of their pregnancy as it promotes good health and ensures that both the mother and the fetus are supplied with the essential and required nutrients, and minerals, essential fats, etc.
There are numerous benefits to consuming walnuts, and one of the greatest advantages is their widespread availability and versatility in meal preparation. Incorporating walnuts into your diet can be both creative and effortless. They can be enjoyed as a convenient snack at any time of the day or used in various other ways, such as:
- a topping on yogurts and eaten with cereal as breakfast
- can be added as a garnish or a topping to green salads
- can be used to garnish bakery products
- can be roasted and added to sandwiches and pita slices of bread
- You can also explore the internet to discover delightful recipes that incorporate walnuts.
Since walnuts are such diverse nuts that can be used in a variety of ways, retailers often prefer buying them in bulk to ensure that they get the best quality at reasonable prices. Apart from buying walnuts for personal consumption in bulk, restaurants and bakeries also buy walnuts in bulk to ensure cost savings and quality produce.
But before buying walnuts, these are the following things one should keep in mind:
- Choose the best Walnut wholesalers
- Freshly shelled walnuts should always feel firm and hard to the touch, without any moisture. If they appear moist, it is advisable to discard them.
- Fresh walnuts have a sweet and nutty smell and taste to them. Walnuts that taste very bitter might have become rancid and should be discarded and avoided for consumption
- For unshelled walnuts, they should feel heavy and full when touched. If they rattle, then it is an indication that it is old and has started drying out.
- Walnut shells which are cracked or slightly open should be discarded as outside elements in the air might have entered the nutshell
- If you put walnuts in some water, then the ones which float should be discarded as they are spoilt and the ones which sink to the bottom can be used for consumption.
