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walnuts: benefits, nutrition and uses

Unveiling the Wonders of Walnuts: Nutrition, Benefits, Uses, and More

Walnut also known as ‘Akhrot’ are round stone fruit and is hard outside and single-seeded fruit that grows on the walnut tree. They are a really good source of healthy fats, protein, fibre, and other vital vitamins and minerals. They can take care of your heart and bone health and can also help in weight management along with other numerous benefits.

Walnut trees are commonly grown in China, Iran and the United States in Arizona and California. There are so many varieties of walnuts that are available all across the globe. Underneath the husk of the walnut fruit, there is a wrinkly, globe-shaped nut whose structure looks like a mini brown brain. Walnuts are available in so many categories and tastes; you can eat them according to your taste like raw or roasted and salted or unsalted.  

Nutrition Value of Walnut (Akhrot)

According to the U.S. Department of Agriculture (USDA), 1 cup of natural, unbranded and organic walnut (30 grams) contains:

  • Energy - 200 calories

  • Sugar - 1 gram

  • Carbohydrates - 3.89 grams

  • Fiber - 2 grams

  • Iron - 0.72 milligram

  • Calcium - 20 milligrams

  • Fat - 20 gram

  • Protein - 5 gram

Walnuts are a Good Source of:

  • Copper

  • Manganese

  • Phosphorous

  • Vitamin B6

  • Iron

  • Magnesium

The combination of these healthy and essential nutrients in walnut helps to increase satisfaction and adding them to your daily meal will be so beneficial.

Health Benefits of Walnut

Like other dry fruits and nuts, walnuts have many health benefits such as they help to boost the cardiovascular system and bone health.

1. Heart Health:

Walnuts decrease LDL (harmful) cholesterol and triglyceride levels because they contain fatty acids like, monounsaturated and polyunsaturated which help to decrease cholesterol levels. They also reduce the risk of cardiovascular diseases like stroke and heart attack. It is proven that the risk of coronary heart disease is 37% lower for people who consume walnuts at least 4 times a week as compared to people who never or rarely consume them. Research says that eating 1.5 ounces per day of nuts including walnut in your daily diet or meal can reduce

2. Bone Health:

Walnuts reduce the risk of Osteoporosis which is a condition in which bones become thinner and their density becomes low which increases the risk of fracture. Walnuts are a rich source of copper and copper plays a very important role in the maintenance of collagen and elastin, which are the major structural component of the body. Your body cannot replace damaged connective tissue or collagen tissue which are the building blocks for bone if you will not have a sufficient amount of copper in your body. Magnesium and Manganese are two more minerals found in walnuts in which Manganese has been shown to prevent osteoporosis in combination with the mineral’s calcium and copper. Magnesium is important for bone formation as it helps with the absorption of calcium into the bone.

3. Gallstone Disease:

Frequent consumption of nuts reduces the risk of Cholecystectomy; which is an operation to remove the gallbladder. People who consume 5 ounces of nuts in a week had a significantly lower risk of Cholecystectomy as compared to people who eat less than 1 ounce of nuts a week.

4. Weight Management: 

Daily consumption of nuts provides higher levels of energy. Including walnuts in moderation while losing weight is a great decision as walnuts help in weight loss.

Walnuts are a greatly beneficial and healthy option for women. Women who consume walnuts have good mental health and a low risk of cardiovascular diseases. Men who consume 15 grams of walnut per day, while maintaining a healthy lifestyle and moderate training regimen, can help to lower harmful LDL cholesterol ad gains-inhibiting cortisol by up to a fifth. Walnuts also increase testosterone levels by up to 10%, helping to maintain men’s bone density and muscle mass. So, the next time you’re craving something healthy and tasty go for walnuts.

Ways to consume Walnuts

Some common ways to consume walnuts in your daily life:

  • Top salads with chopped walnuts

  • Top yoghurt with chopped walnuts and fruits.

  • Make a pesto sauce using walnut and use it with pasta or flatbread.

  • Make granola with a mixture of nuts and seeds and other dry fruits including


Walnuts are definitely one the most beneficial and nutritious dry fruit ever. You have already gone through the information given above, so if you already eat walnuts in your daily life in moderation then it’s great and if you don’t then go and get them from your nearest store. They will help keep you healthy and strong. Whether you are men or a woman, walnuts are suitable for everyone. You can eat walnuts in breakfast, mid-breakfast or in between your meals in many different ways.

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