The top benefits, nutritional values, Uses and storage of Walnuts

The top benefits, nutritional values, Uses and storage of Walnuts

Scientific name of walnuts is Juglans regia. They originated in the Mediterranean region and Central Asia and have been part of the human diet for thousands of years.Walnuts are round, single-seeded stone fruits that grow from the walnut tree. Walnuts is also used for walnut oil which is an expensive oil used in salad dressings. Walnuts have many health benefits like it prevent cancer and heart disease. It also improves brain health and help in weight management.

Gallstone disease

Walnuts reduce the risk of cholecystectomy and gallstone disease.

Rich in Antioxidants

Benefits of Walnuts

Walnuts have higher antioxidant activity than any other common nut. This is because it contains vitamin E, melatonin and papery skin. It prevents the the damage caused due to bad cholesterol and prevents atherosclerosis…

May Decrease Inflammation

Walnuts contain polyphenols which prevents oxidative stress, inflammation and heart diseases. Magnesium, omega-3 fat and amino acid arginine also prevents inflammation which is found in walnuts.

Promotes a Healthy Gut

Walnuts supports healthy gut and good health. It also increases the number of beneficial bacteria in the body.

May Reduce Risk of Some Cancers

Walnuts reduce the risk of some cancers like breast, prostate and colorectal cancers. Walnuts contain Urolithins, polyphenol ellagitannins which reduce the risks of cancer.

Supports Weight Control

Walnuts helped to control your appetite which helps in controlling the weight of the body. Although walnuts are calorie rich but  you may not absorb all of the calories in walnuts.

May Help Manage Type 2 Diabetes and Lower Your Risk

Walnuts reduce the risk of type 2 diabetes by controlling weight. It also helps to control blood sugar level.

May Help Lower Blood Pressure

Walnuts reduces the blood sugar level. It reduces the risk of heart disease and stroke.

Supports Healthy Aging

Walnuts supports your physical activities as old age comes keeping you fit and healthy. It also supports  faster processing speed, more mental flexibility and better memory.

Supports Good Brain Function

Vitamin E, polyphenols and polyunsaturated fat which reduce inflammation and oxidative damage in the brain. It also shows  significant improvements in learning skills, memory and anxiety reduction.

Supports Male Reproductive Health

Walnuts increases sperm health and male fertility. Resulting in better reproductive health.

Improves Blood Fats

Walnuts reduces bad cholesterol level. Thus, reducing the risk of heart diseases.

Heart health

Walnuts  contains antioxidants  which is responsible  for the proper functioning of  heart. It helps to lower the blood pressure and reduces the risk of  such as  LDL (bad) cholesterol, heart disease, heart attack, inflammation and improving blood vessel function, thus cutting the risk of plaque buildup in your arteries .

Bone health

Because of mineral copper, magnesium and manganese  walnuts is affecting in preventing bone loss. It also makes the bones stronger by increasing bone density and  reducing the risk of osteoporosis.

Mood Booster

Walnuts contain omega-3 fatty acids which helps in reducing depressions, hyperactivity, irritability, and tantrums. It also helps to lift the mood. Walnuts are beneficial against  post-traumatic stress disorder (PTSD).

Skin Care

Walnuts  helps in protecting and  maintaining the healthy skin because of the vitamin E it contains. It slows down the ageing process and wrinkles. It lightens the dark circles and prevents dry skin.

Hair Care

Prunes are a great source of vitamins, minerals, fatty acids and antioxidants which is very important for hair growth. It strengthens the hair hair follicles and make scalp dandruff free.

Fungal Infections

Walnuts helps to reduce the fungal infections on the skin and body.

Take walnut in night time. Walnut pairs well with apple, apricot, banana, caramel, chocolate,cinnamon, nectarine, peach, pear, plum, and rum.

Ways to use walnuts

Walnuts can be used in many dishes.

  • Sprinkled on leafy green or fruit salads.
  • Finely ground in dips and sauces.
  • Chopped and used in whole-grain breads and scones.
  • Crushed to use as a coating on fish or chicken.
  • Served atop oatmeal or yogurt.
  • Chopped and added to wraps or pita sandwiches.
  • Roasted and added to a homemade trail mix.
  • Lightly browned in your favorite stir-fry recipe.
  • Roasted, chopped and used on pasta or vegetables.
  • As an oil in a vinaigrette dressing.
  • Top salads with chopped walnuts
  • Make homemade granola with a mixture of nuts, seeds, and dried fruit, using walnuts
  • Make a pesto sauce using walnuts and use with pasta or flatbread
  • Top yogurt with chopped walnuts and fruit.

How to buy and store walnuts

Walnuts should be bought with their skin on. Prevent buying those walnuts that are shriveled or smell rancid. Walnuts should be stored in a cool, dark, and dry place can improve their shelf life. It can be kept in a refrigerator below 40 degrees Fahrenheit or in a freezer below 0 degrees Fahrenheit, they can be stored for over a year.

Season in which walnuts are available

Walnuts are available from June till November.

How to make Walnut Kabab Recipe


Ingredients of Walnut Kabab

  • 30 halved walnuts
  • 150 gm grated paneer
  • salt as required
  • 2 teaspoon garlic paste
  • 3 tablespoon coriander leaves
  • 1 1/2 teaspoon chaat masala
  • 1 1/2 teaspoon garam masala powder
  • 3/4 cup breadcrumbs
  • 3 tablespoon vegetable oil
  • 3 medium grated carrot
  • 2 teaspoon ginger paste
  • 3 medium potato
  • 1 1/2 tablespoon green chilli
  • 1 1/2 teaspoon cumin powder
  • 3/4 cup roasted gram flour (besan)

For The Main Dish

  • 1 1/2 cup powdered walnuts


  • Step 1
    To prepare this recipe take a pan, put it over the medium flame and add oil to it. Now, add walnut, carrot and salt to it and saute for 2-3 minutes until moisture dries up. Then add ginger and garlic paste and saute for a while.
  • Step 2
    Remove from the flame and add grated paneer, mashed boiled potatoes and chopped coriander leaves to it. Now, transfer this mixture into a blender and grind well. Add green chilli, chaat masala, roasted cumin powder and garam masala powder to the blender jar and grind again.
  • Step 3
    Transfer this mixture into a bowl and bring it to the room temperature. Then add roasted gram flour, walnut powder and breadcrumbs to it. Mix well and refrigerate the mixture for 15-20 minutes.
  • Step 4
    Divide the mixture into equal portions and shape them into finger size sausages. Put a pan over medium flame, and add oil to it when hot. Fry these kabobs evenly from all sides and serve hot garnished with chopped walnut.

How to make Walnut Chutney


  1. 1/2 cup grated Coconut fresh or frozen
  2. 1/4 cup raw walnuts
  3. 3 green chillies
  4. 1/2 inch ginger
  5. 1/2 inch tamarind
  6. 1 stalk curry leaves
  7. 1 tbsp coriander leaves
  8. water as needed to grind

For Tempering

  1. 1 tsp oil
  2. 1/4 tsp mustard seeds
  3. 1/4 tsp split urad dal
  4. a pinch asafetida (hing)
  5. few curry leaves optional


  1. Take fresh grated coconut, raw walnuts, green chilli , ginger, coriander leaves,curry leaves ,tamarind and salt in a mixer jar… grind to fine paste using water.
    2. Heat a little oil , splutter mustard seeds , split urad dal , hing and curry leaves and pour this tempering over the chutney and mix.

3.  Serve with idli, Dosa, Adai, Upma or paniyarams.

Safety profile

Walnuts are very healthy. But some can be allergic to it. If the person is allergic to it. Then, it is best to avoid them otherwise they can cause severe symptoms like allergic shock. Eating excessive amounts of walnuts can cause diarrhea.

Fun facts about walnuts

  • Trees have long been the source of food for humans, providing edibles from seeds, nuts, fruits, leaves and even sap. The walnut, however, holds the distinction of being the oldest known tree food, as our ancestors have been eating them since 7000 B.C.
  • Walnuts originated in Central Asia but it was transported by traders to different parts of the world.
  • Walnuts were brought to California in the 18th century. Today, this U.S. state produces 75% of the world’s supply of walnuts.
  • Due to its appearance, with the shell shaped like a human skull and the kernel resembling a brain, walnuts have always been regarded as “brain food.” Recent studies have proven that they do promote brain function because of their Omega-3 fatty acid content.
  • The walnut is hailed as the most heart-friendly nut. It contains significant amounts of alpha linoleic acid or ALA, a type of Omega-3 fatty acid that helps prevent blood clots and lowers the risk of ischemic heart disease. Health experts recommend consuming 8 walnuts a day for the maintenance of cardiovascular health.
  • If you want to preserve the taste of a walnut, do not shell it. Oxygen in the atmosphere will turn the oils in the nut rancid and spoil it.
  • The black walnut is the tallest variety of walnut tree and can grow to a height of more than 100 feet.
  • Walnut trees can live up to 250 years.
  • The walnut tree roots are strong and deep. It enhances its survival through a phenomenon called allelopathy, where the roots secrete chemicals called juglones that inhibit the growth of other plants near it.
  • Walnuts grow on trees with the scientific name ‘Juglans’, of which there are over 20 species, and they belong to the family Juglandaceae, the family of walnuts.
  • Walnut trees are deciduous and grow from 10-40 metres (32-131ft) in height, and can live for a few hundred years, bearing fruit (a green husk) which is not edible but do contain edible seeds, known as walnuts, which are encased in a hard shell.
  • Walnuts are generally dried for two weeks before they are stored or sold, and can easily become mouldy or insect infected if not suitably stored, and if this occurs, the whole batch of nuts must be discarded.
  • Walnut kernels have a bumpy texture, an abstract shape, and are typically a creamy brown colour.
  • Commercial walnuts are usually from Juglans regia trees, known as the ‘English’ or ‘Persian walnut’, and are popular because they have a large kernel and a thin shell, and the ‘black walnut’ is also available commercially, but not as common.
  • China and USA are the two biggest producers of walnuts, with almost all of the nuts in America, grown in California.
  • The US Air Force used to use ground walnut shells to clean parts of their aircraft until a Chinook helicopter crashed, causing deaths, due to the nut’s grit clogging up the machinery.
  • Depending on the species, walnuts are native to various countries around the world, including Iran, North America and Japan.
  •  99% of walnuts in the US are grown in California’s Central Valley – and 100% of Diamond of California® Walnuts are sourced from California growers!
  • Dating back to 7000 B.C., walnuts are the oldest food tree known to man.
  • California is home to nearly 325,000 acres of walnut orchards. That’s enough to cover the entire city of Los Angeles.
  •  Walnut trees produce, on average, 3,500 pounds of walnuts per acre.
  • California produces roughly 1 billion pounds of walnuts every year. Load them up on trucks and they would stretch from Los Angeles all the way to San Francisco!
  • Walnut trees take about 5 years before they are considered productive, after which they produce an annual crop for 30 to 40 years.
  •  It takes about 170 days for a walnut to develop and mature on a tree.
  •  In the early 1900’s walnuts were knocked off trees with long poles and heavy mallets, then collected by hand. Today’s technology allows growers to harvest an average of 30 acres per day with just one machine.
  • Walnuts can be eaten directly from the tree, but the flavor is milder and the texture is softer compared to nuts that have been dried

Comment (1)

  • Reply

    I am not sure where you are getting your info, but
    great topic. I needs to spend some time learning more or understanding more.
    Thanks for magnificent information I was looking for this info for my mission.

    August 17, 2020 at 7:15 am

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