Walnut / Akhrot - useful for us

 

                                                 Walnut / Akhrot  - ( Juglans regia )

         Walnut is a  deciduous trees which  are originated mostly in Iran , North America , but now this time cultivated worldwide for their nuts and high quality timber. Walnut plant height average 25 to 30 meter and  in India walnut found in Jammu Kashmir area . Walnut is the edible seed of a drupe ,and thus not a true botanical nut ,but it is commonly consumed as a nut . After full ripening for its edible seed when the shell been discarded , it is used as a garnish or a snack. Walnut carry a lot of bioactive compound that aid in healing ,health building and provide a good source of Fiber, Anti-oxidants and Omega 3 Fatty acid  . These nuts are considered as brain tonic , they are not only works as memory enhancers but may also have several medicinal benefits .                                               

      Walnut others name  -

          English ( Walnut, Royal nut  , Butter nut ),  Hindi (Akhrot ), Sanskrit  (Aksot , Saolabhava , Karparal) ,  Kannada (Akaaroda pappu ), Marathi (Akrod ), Punjabi ( Akhrota ), Kashmir ( Kagazi , Burzul ) , South Africa and Australia (Persian Walnut ) ,  Nigeria (Asala , Ukpa) , Botanical name ( Juglans regia ) .

Properties  of Walnut –

1.      Ayurvedic characteristics and other properties –  Rasa- Madhur /sweet , Virya/ Potency- Ushna or hot potency in nature. Dosha effect -Walnut has important role in  general management of all Vata vitiated disorder .Walnut are in warming  nature , making ideal for It balance Vata  dosha. Walnut is rich source of anti-oxidants , proteins , fiber , and useful fat , which have anti-inflammatory , lipid-lowering , digestive , and antibacterial properties .

2.     Improving cholesterol level and blood pressure  - Walnut have a polyunsaturated fats , which are more better for than saturated fats . They have a high amount of Omega-3 fatty acids and Alpha -linolenic acid , which can helps to minimize the risk of cardiovascular disease .Due to this eating walnuts can help minimize    bad -cholesterol LDL and also It improve blood pressure and reduce inflammation . Due to presence of rich level Omega-3-fatty acids ( is known for cholesterol -lowering properties )  , walnut are very useful to the cardiovascular system . Consuming a few walnut a day may help lower blood pressure too . They help minimize bad cholesterol in the body and encourage the production of good cholesterol .They also help reduce inflammation and boost blood vessels function. Mono and polyunsaturated fat found in walnuts provide benefit in lowering LDL cholesterol and Triglycerides . Walnut helps to control blood pressure because of the presence of Alpha-linolenic acid that boost up the production of nitric oxide .

3.     Preventing heart problem and damage blood vessels -Walnut rich in healthy fats , particularly polyunsaturated fats , it help maintain healthy cholesterol levels and improve blood flow . Walnut may help reduce the risk of coronary heart disease . It prevent damage blood vessels  due to its anti-oxidant, anti-inflammatory and lipid lowering properties. High cholesterol generally occur  due to imbalance of  digestive fire  . Walnut help to improve digestive fire  and reduce Ama , this is due to its hot potency and it also may be helps to remove blockage from the blood vessels . It also contain Copper , and Magnesium , which help to keep the heart healthy .

4.     Prevent Oxidative damage - Walnut are an excellent source of antioxidants that can help fight against oxidative damage in our body . One quarter cup of walnuts provides more than 100% of the daily recommended value of plant based Omega-3 fats , along with high amount of Copper, Manganese , Biotin and other which are very useful for us . Walnut is a very potent antioxidant sources due to presence of tannins, fatty acid and minerals , which maintaining our body vitality and longevity .

5.     Improving Brain function and memory - Antioxidant and polyunsaturated fatty acids makes an excellent food for our brain . DHA  ( Omega-3 fatty acid ) and ALA (Alfa Lipoic acid ) of walnuts  may be help to improve brain structure , function and improving memory .  Polyphenols of walnut assist in keeping our memory function strong , they are actually great for brain health . Walnut resemblance to the brain is nature’s hint of their benefit to mental clarity and focus . Walnut contain antioxidants and Omega-3 fatty acid that can also help minimize inflammation and oxidative stress in nervous system .

6.     Prevent ageing and wrinkles - Walnuts have good source of antioxidant , which also makes it as an anti-ageing food where in it not only manage physical signs of ageing on skin and hair but also improve memory function with advancing age . Walnut has anti-wrinkle properties  and is oily that helps in controlling wrinkles by increasing the moisture content in the skin . It also prevent neuron degeneration Due to aging and improves cognition .

7.     Improving digestion and gut health - Walnut are rich in fiber , which nutrients helps  keeping our digestive system functioning properly by feeding good bacteria  . Having walnuts daily may help easy digestive problem and keep our bowels functioning properly .By having rich fiber , it helps in removing toxic things from our body and improving gut health . It contain purgative and laxative properties that helps to relieves constipation  .

8.     Prevent diabetes  - Walnut help build resistance for insulin ,control blood sugar levels and lower the risk of developing type 2 diabetes . They are also rich in dietary fiber, which take long to breakdown and digest , resulting slow release of sugar in the blood. According to ayurveda , diabetes develop due to aggravation of Vata dosha , impaired digestion and accumulation of Ama in pancreatic cells . Regular use of walnut helps to correct impaired digestion and reduces Ama . This is due to hot potency property  and Vata balancing properties of Walnut .Walnut is a part of a healthy diet for diabetic person , as they may help minimize the risk of diabetes and manage cholesterol level .

9.     Boosts Immunity and vitality -   Packed with antioxidants like vitamin E , Walnuts may help fight free radicals , which can weaken the immune system . Strengthening immunity reduces illnesses .Walnut are an excellent source of several Omega-3 fatty acid , antioxidants , Vitamin and minerals , including Copper and Vitamin B6 . Its copper helps maintain bone , nerve and immune system function .Vitamin B6 strengthen our immune system and support nerve health .Omega-3 fatty acid may minimize inflammation and improve immunity .

10.  Prevent Parkinson’s and Alzheimer’s  - These are most common neurodegenerative disorders , which can be prevented by regular consumption of walnut .Alzheimer’s disease is devastating neurodegenerative disorder that gradually leads to memory loss and decline of cognitive brain function .Rich walnut diet may therefore minimize amyloid beta-protein-medicated cytotoxicity , neuronal loss and the risk of developing Alzheimer’s . Walnut antioxidant and Omega-3 fatty acid can help prevent or slow the progression of Alzheimer’s disease .

11.  Other properties and provide better sleep - It may be  maintaining diurnal cycles ,this means consuming walnut may be help in getting a good nights sleep.  Walnut have Melatonin , this compound is associated with better sleep .Walnuts have  good amount of polyunsaturated fats , which are made up of 52%fat and 10 % protein and are low in carbohydrates . Most of calories in walnut come from the high fat content. They makes them an energy dense high-calories food .

Chemical properties of Walnut –

1.     Nutritional value of without shell walnut ( as per 100 gram) near about are  ; Energy -650 kcal , Carbohydrates 12 to  13 gram ( starch , sugar , and dietary fiber ) , Fat 55 - 60 gram ( saturated, mono-unsaturated , poly-unsaturated ) , Proteins 14 to 15 gram ,  Vitamins ( A, B1 ,B2 ,B3 ,B5 ,B6 ,B9 ,B12 ,C ,K , E , Folate ) , Minerals ( calcium , iron , magnesium , manganese , phosphorus , potassium , sodium , zinc, cooper) and  sterols .

Walnuts are rich in Omega -3 fats , called Alpha-linolenic acid ALA, Omega -6 fatty acid called Linoleic acids  .

2.     Bio-active compounds in Walnuts  - Many important  bioactive compound found in Walnut which are  - Polyphenols (   Phenolic acid (( Gallic acid , Vanillic acid , Syringic acid , Ferulic acid ))  , Flavonoids(( Catechin , Epicatechin , Quercetin , Kaempferols , Flavonoids glycosides ))  , Tannins ) ,  Phytosterols ( Beta-sitosterol , Camp sterols , Stigmasterol ) , Fatty acids ( MUFA , PUFA ) , Tocopherols ,and Carotenoids ( Lutein , Carotene ) .

3.     Walnuts  contain good amount of fats , such as monounsaturated, and polyunsaturated fats , but they are also contain valuable essential fatty acid Omega -3 . Walnut are the excellent source of alpha-linolenic acid , the plant based Omega-3 essential fatty acid . It is the best sources of Omega-3 fatty acid . They also contain biotin , manganese ,  vitamin E, and vitamin B6 .

4.     The constituents of walnut shell fiber include ash , lignin ( 50%) , hemicelluloses ( 20%) and cellulose ( 20%) .  Walnut contain natural minerals , out of which , copper minerals promote heart health , nerve and immune system function . Vitamin B6 may strengthen our immune system and support nervous system .

5.     Walnut contain a complex mixture of plant compounds , such as  Ellagic acid are also have  anti-oxidant property , it may reduce risk of heart disease and it help to remove toxin from our body and protect against harmful molecules known as free radicals  . Catechin ( found in walnut ) is flavonoid natural anti-oxidant that help prevent cell damage and may also promote heart health .

6.     Walnut contain considerable amount of Syringic acid ( about 34 mg/100g) and the naphthoquinones juglone ( 12 mg/ 100g ) . Ellagitannins are also found in walnut . Nuts also contain Lignans , which have phytoestrogenic activity . Health benefit of its lignans have included a lowered risk of heart disease , osteosis etc. . Walnut contain Vitamin E present in the form of gamma-tocopherol , which are provide significant protection from heart problem .

7.     Syringic acid is a phenolic compound , it have wide range of therapeutic application in prevention of diabetes , cerebral ischemia ; as well as it possess anti-oxidant , anti-microbial , anti-inflammatory , neuro and hepato-protective activities.

8.     Naphthoquinone juglone is a plant –derived organic compound , which have anti-bacterial and anti-tumor activities . It has a role as a herbicide , a reactive oxygen species generator .

9.     Ellagitannins are classified under hydrolysable tannins. It and their metabolites exhibit numerous beneficial effects on human health including anti-inflammatory , anti-cancer , anti-oxidant , prebiotic and cardio-protective properties .

10.  Walnut oil is extracted by pressing whole walnut . It has a nutty , delicate flavor and contain some beneficial nutrients and compound found in walnut , including unsaturated fatty acid and plant compound called polyphenol . The major constituents of oil are Triacylglycerol , free fatty acid , diacylglycerol , monoacylglycerol ,sterols , sterols esters , phospholipids and vitamins are present in minor quantity .

11.  Walnut kernels generally contain about 50 -60 % walnut oil , which is composed largely of polyunsaturated fatty acid ( 55-60 % of total fat ), particularly alpha-linolenic acid and linoleic acid , although it does contain oleic acid as 13% of total fat .They are a high content of phenolics and antioxidants . The highest content of polyunsaturated – Linoleic acid and Linolenic acid  ( 60 % and 10.55% respectively ) in Walnut .

12.  Walnut oil contains near about 29 volatile component , such as Terpenes , Alcohol, Carbonyls , and the characteristic odor of the oil is attributable to the collective effect of a number of constituents . Walnut oil contain some fatty acid which are Palmitic , Palmitoleic , Stearic , Oleic, Linoleic , Linolenic, Arachidic acid and others .

13.  Alpha- linolenic acid  is one of the fats that makes up Omega 3 polyunsaturated fatty acid  . It  preventing and treating disease of the heart and blood vessels .It may be also help prevent heart attack ,Lower blood pressure and lower cholesterol .

14.  Omega-3 fatty acid and Polyphenol anti-oxidant of walnut can cleanse our liver naturally by detoxifying Ammonia. Walnut contain higher anti-oxidant and fatty acid , which are also beneficial for reducing fatty liver .

Side effect of Walnut –

1.     Excessive consumption of walnut may cause skin rashes and swelling in some people. Some times high fiber content of walnut can result diarrhea and stomach pain ,when eat in excessive quantity .

2.     Walnut are not suitable for asthmatic person .Walnut contain high level of phosphorus , which are not suitable for renal or kidney problem .

Disclaimer –

               This content about Walnut is purely informative and educational in nature and should not be constructed as medical advice . Please use Walnut seed as medicine , consult doctor before using Walnut .