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You are here: Home » Articles » Why These Nuts are a Superfood

Why These Nuts are a Superfood

Gargi Sharma, Weight Management Expert, Modified: September 23, 2014 12:26 IST

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They're brown, they're crunchy and they usually come encased in a hard shell
that resembles the human brain. Toss them around in salads or use them in
sinful desserts, they taste absolutely delicious every time. Walnuts are perhaps
one of the most effective superfoods and can play a remarkable role in
improving an individual's health.

Among nuts, they stand out for their unique nutrient content and phenomenal
health benefits; they're rich in fiber, protein, essential fats, vitamins and antioxidants. (More: Eat nuts to control
blood sugar & fat)

What makes them so super?

Walnuts are rich in omega 3 fatty acid or polyunsaturated fatty acid. Omega 3 fatty acids are considered
absolutely essential, and can only be obtained only by consumption of certain kinds of food.

Walnuts are a good source of protein and dietary-fibre

Walnuts are loaded with Vitamin E, Vitamin B6, folate and thiamin

Unique benefits of eating walnuts

1. Help prevent cancer: Studies have shown that walnuts contain many nutrients like omega 3 fatty acid,
phytosterol and antioxidants which not only prevent growth of tumors but also reduce the risk of developing
breast and prostate cancer.

2. Good for a healthy heart: Walnuts help in lowering cholesterol levels. They're rich in L-arginine (amino
acid) and omega 3 fatty acid (alpha-linolenic acid) - two compounds that have anti-inflammatory properties and
prevent the formation of blood clots. (More: Heart benefits decoded)

3. Help with weight-loss: Eating walnuts makes you feel full, which reduces appetite and helps with weight
management.

4. Walnuts help in building resistance for insulin, control blood glucose levels and lower the risk of developing
type 2 diabetes.

5. Eating walnuts during pregnancy helps in reducing the symptoms of nausea and in proper brain
development in children.

6. Walnuts work wonders for the hair; they're rich in biotin, prevent hair fall, improve hair texture and strengthen
them.

7. Walnuts prevent ageing because of their antioxidant properties. (More: Eating nuts is tied to lower risk of
death)

How to include walnuts in your daily diet

Add walnuts to your breakfast cereals like porridge, oats or muesli

Crush some walnuts and sprinkle them salad or cooked vegetables

Take 1-2 walnuts with 2 soaked almonds every day in the morning

Sprinkle them over a bowl of curd or yogurt

2 of 10 23-09-2014 12:51
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Add them to muffins, breads, brownies, chocolates etc.

What things healthy can you cook with walnuts?

Baked mushrooms with walnuts

Ingredients
10 -12 mushrooms
7-8 whole walnuts
1 Small onion
Half cup of tomato puree
1 small Capsicum
1 garlic clove
1 tsp crushed red pepper
2 tsp olive oil
Few coriander leaves
Salt for seasoning

Method
1. Pre-heat oven to 350 degree Fahrenheit.
2. Clean and wash mushrooms. Partially boil them for 10 to 15 minutes.
3. Once they are cooled, cut and remove the stems.

For the stuffing:

4. Add one teaspoon of oil in a pan, saute finely chopped garlic and onions for five minutes, add finely chopped
capsicum and pureed tomatoes.
5. Add washed and crushed walnuts to the above mixture.
6. Spice up the mixture with salt and crushed red pepper.
7. Cook for 10 minutes on a medium flame, garnish with freshly chopped coriander leaves.
8. Sprinkle little salt over the mushroom caps and fill them with sautéed walnut mixture.
9. Finally grease the baking dish with one teaspoon of olive oil. Arrange stuffed mushrooms in the dish.
10. Bake for 20 minutes and serve it hot.

Cucumber and Walnut Raita

Ingredients
1 tablespoon extra-virgin olive oil
1 teaspoon cumin seeds
1 minced garlic clove
1/2 cup sliced cucumber
1/4 cup plus 2 tablespoons finely chopped walnuts
1 tablespoon fresh lemon juice
1 cup plain curd
Salt as per taste
1/4 teaspoon freshly ground black pepper

Method
1. In a small pan heat oil over medium heat; add cumin and garlic. Stir for 1 minute until toasted and fragrant.
2. Set cumin oil aside to cool completely.
3. Stir together cucumber, 1/4 cup walnuts, lemon juice, yogurt, salt, and pepper.
4. Stir in cumin oil and top with additional 2 tablespoons walnuts.

Walnut salad

3 of 10 23-09-2014 12:51
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Ingredients
50 grams walnut
3 apples, chopped finely
2 sticks, celery pieces
Half tsp sugar
A bowl of cabbage, grated

Method

1. Cut the apple into small pieces and mix the sugar.
2. Add celery and walnuts.
3. Soak grated cabbage in cold water for an hour and strain the water.
4. Place the grated cabbage in a serving bowl.
5. Decorate with apple slices and whole walnuts.

More recipes with walnuts

About the author:

Gargi Sharma, Aayna
H- 5/5, Ambawatta One, 1st Floor - Kalkadas Marg, Mehrauli, New Delhi -110030

Disclaimer:
The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for
the accuracy, completeness, suitability, or validity of any information on this article. All information is provided
on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV
and NDTV does not assume any responsibility or liability for the same.

Other Links:

Diabetes, heart diseases boost olive oil demands in India

Single Protein Can Help Develop New Superfoods

World Heart Day: The myths and facts about heart health

Saturated fats may not cause heart attacks, says new research

World Heart Day: Eat good, workout for a strong heart

Heart-friendly foods and enemies of the heart

The easiest way to a healthy heart

4 of 10 23-09-2014 12:51
Why These Nuts are a Superfood - NDTVCooks.com http://cooks.ndtv.com/article/show/why-these-nuts-are-a-superfood-59...

'Ugly cholesterol' spurs high risk of heart disease

Sip green tea, coffee to protect your heart

For the latest food news and recipes, like us on Facebook or follow us on Twitter and get the NDTV Cooks app
for Android or iOS.

Tags: walnuts, diabetes, heart health, nuts

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