Walnut
Walnut
Walnut is an essential nut which not only acts as a memory enhancer but also has various medicinal properties.
Walnuts are a rich source of omega-3 fatty acids which are essential good fats that help reduce the risk of heart diseases. Walnuts are also considered as a super food for brain health due to its antioxidant and anti-inflammatory properties. Adding some Walnuts to the daily diet might help improve fertility in men as they improve the quality and quantity of sperm due to the presence of certain important fatty acids and nutrients.
The oil extracted from Walnuts has various benefits and is used in the cosmetic industry. It prevents acne, helps manage dry skin and prevent wrinkles, giving the skin a youthful glow[2-4][6].
Walnuts are a rich source of omega-3 fatty acids which are essential good fats that help reduce the risk of heart diseases. Walnuts are also considered as a super food for brain health due to its antioxidant and anti-inflammatory properties. Adding some Walnuts to the daily diet might help improve fertility in men as they improve the quality and quantity of sperm due to the presence of certain important fatty acids and nutrients.
The oil extracted from Walnuts has various benefits and is used in the cosmetic industry. It prevents acne, helps manage dry skin and prevent wrinkles, giving the skin a youthful glow[2-4][6].
What are the synonyms of Walnut?
Juglans regia, Aksota, Sailabhava, Karparala, Akalbasing, Aakharotu, Akharoda, Akharot, Akrod pappu, Akrottu, Akrod, Akrod, Akharota, Akrotu
What is the source of Walnut?
Plant Based
Benefits of Walnut
Modern Science View
Walnut might help reduce the risk of coronary heart disease. It prevents damage of blood vessels. This is due to its antioxidant, anti-inflammatory and lipid-lowering properties[5][8].
Modern Science View
Studies state that Walnut might help reduce the level of LDL or bad cholesterol[5][7].
Ayurvedic View
High cholesterol is due to an imbalance of Pachak Agni (digestive fire). Impaired digestion at the tissue level produces Ama (toxic remains in the body due to improper digestion). This causes accumulation of bad cholesterol and blockage in the blood vessels. Walnut helps to improve Agni (digestive fire) and reduce Ama. This is due to its Ushna (hot) potency. It also helps to remove blockage from the blood vessels by eliminating toxins.
Modern Science View
Walnut can be used for the management of diarrhea[5][9].
Modern Science View
No, Walnuts does not have any significant effect on blood sugar levels. It might help regulate body weight or blood pressure but no impact on blood sugar levels[8][9].
Ayurvedic View
Diabetes also known as Madhumeha is due to an aggravation of Vata and impaired digestion. Impaired digestion leads to an accumulation of Ama (toxic remains in the body due to improper digestion) in the pancreatic cells and impairs the function of insulin. Regular intake of Walnut helps to correct impaired digestion and reduces Ama. This is due its Ushna(hot) and Vata balancing properties.
How effective is Walnut?
Likely effective
Coronary artery disease, High cholesterol
Insufficient evidence
Anemia, Diabetes, Diarrhea, Swelling
Precautions when using Walnut
Advice from Experts
Modern Science View
Walnut should be consumed in a specific dose and for a specific time period as it may cause certain side effects. Its is generally advised to consult your doctor while taking Walnut[2].
Breastfeeding
Modern Science View
It is safe to take Walnuts in food amounts. However, it is advisable to consult your doctor before taking Walnut supplements during breastfeeding[5].
Pregnancy
Modern Science View
It is safe to take Walnuts in food amounts. However, it is advisable to consult your doctor before taking Walnut supplements during pregnancy[5].
Side Effects
Important
Modern Science View
1. Bloating
2. Loose stools
3. Allergies[5].
2. Loose stools
3. Allergies[5].
Recommended Dosage of Walnut
- Walnut Capsule - 1-2 capsules twice a day.
- Walnut Powder - ¼-½ teaspoon twice a day.
How to use Walnut
1. Raw Walnut
a. Eat raw Walnut or add it to your favorite dessert.
b. Take it as per your liking and requirement.
2. Walnut Powder
a. Take ¼-½ teaspoon Walnut Powder.
b. Add to lukewarm water and have it after lunch and dinner.
3. Walnut Capsules
a. Take 1-2 capsules of Walnut.
b. Swallow it with water preferably after meals.
a. Eat raw Walnut or add it to your favorite dessert.
b. Take it as per your liking and requirement.
2. Walnut Powder
a. Take ¼-½ teaspoon Walnut Powder.
b. Add to lukewarm water and have it after lunch and dinner.
3. Walnut Capsules
a. Take 1-2 capsules of Walnut.
b. Swallow it with water preferably after meals.
Frequently asked questions
Modern Science View
Walnuts are actually the superfood for brain. It is recommended to eat 3-4 Walnuts in a day in winters and 2-3 in summers. If you are on a diet, consult your dietitian as it might contribute to your calorie intake.
Ayurvedic View
If your digestion is good or you can digest food easily then you can take upto 4-5 Walnuts on a daily basis.
Modern Science View
Soaking can be a beneficial step in case of all the nuts as they contains certain enzymes in raw form which are difficult to digest. In order to make the nuts easily digestible, it is required to soak the nuts for 5-6 hours before consuming.
Ayurvedic View
Walnuts should be soaked before eating them. This makes the Walnuts easy to digest because of its Guru (heavy) property.
Tips:
1. Take 4-5 Walnuts and leave them overnight in a bowl of water.
2. Remove the peels before eating the next day.
Tips:
1. Take 4-5 Walnuts and leave them overnight in a bowl of water.
2. Remove the peels before eating the next day.
Modern Science View
Although Almonds and Walnuts both are regarded as the best superfoods for brain. The difference comes in the level of omega 3. Almond is a rich source of Omega 3 when compared to Walnuts.
Modern Science View
According to a study, it is said that Walnuts can stay fresh for:
6 months in room temperature.
1 year in fridge.
1-2 years in freezer.
After this period, you need to check their quality before using.
6 months in room temperature.
1 year in fridge.
1-2 years in freezer.
After this period, you need to check their quality before using.
References
- The Ayurvedic Pharmacopoeia Of India.Part 1 Volume 1.
- Hamdollah D, Jamshid M, Ghasem G, et al.A Review Study on Phytochemistry and Pharmacology Applications of Juglans Regia Plant.Pharmacogn Rev. 2017;11(22):145–152.
- Parle M, Khanna D.Walnut: NOT A HARD NUT TO CRACK.IRJP.2011;2(5):8-17.
- Gupta C, Upadhayaya A,Sharma N.AKSHOTAKA HERB USED IN ANCIENT INDIAN MEDICINE- LITERARY AND PHARMACOLOGICAL REVIEW.WJPLS. 2017;3(7):73-77.
- WebMD.English Walnut: Uses, Side effects, Doses, Interactions [Internet].Atlanta [last updated in 2016].
- Robbins WA, Xun L, FitzGerald LZ et al.Walnuts improve semen quality in men consuming a western-style diet: randomized control dietary intervention trial.Biology of Reproduction.2012;87(4),101:1–8.
- Akomolafe SF, Oboh G. Walnut leaf extract acts as a fertility agent in male Wistar albino rats - A search for herbal male fertility enhancer. J Complement Integr Med. 2017 Nov 17;15(2).
- Rabiei K, Ebrahimzadeh MA, Saeedi M,et al. Effects of a hydroalcoholic extract of Juglans regia (walnut) leaves on blood glucose and major cardiovascular risk factors in type 2 diabetic patients: a double-blind, placebo-controlled clinical trial. BMC Complement Altern Med. 2018;18(1):2-7.
- Njike VY, Ayettey R, Petrarao P, et al.Walnut ingestion in adults at risk for diabetes: effects on body composition, diet quality, and cardiac risk measures.BMJ Journals.2015.
- Kılıç S, Okullu SÖ, Kurt Ö,et al. Efficacy of two plant extracts against acne vulgaris: Initial results of microbiological tests and cell culture studies. J Cosmet Dermatol.2018.
- Rowe W.Eat Beautiful: Nourish your skin from the inside out.Random house.2016.
- Hardman WE, Primerano DA, Legenza MT,et al. Dietary walnut altered gene expressions related to tumor growth, survival, and metastasis in breast cancer patients: a pilot clinical trial. Nutr Res. 2019;25(2019):1-28.
- Mersin S.Top 100 Foods for a Younger You: 100 Remedies to Turn Back the Clock.Duncan Baird Publishers.2016.
- Domènech M, Serra-Mir M, Roth I, et al. Effect of a Walnut Diet on Office and 24-Hour Ambulatory Blood Pressure in Elderly Individuals. Hypertension. 2019;73(5):1049-1057.
- Ros E, Izquierdo-Pulido M, Sala-Vila A.Beneficial effects of walnut consumption on human health: role of micronutrients.Current Opinion in Clinical Nutrition & Metabolic Care.2018;21(6):498–504.
Disclaimer
The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.