Every crop that grows in the region benefits from the divine elegance and benefits of Kashmir’s climatic circumstances. Kashmiri walnuts are renowned worldwide for their flavor, nutrition, and health advantages.
The walnut (Juglans sp.), one of the temperate nuts, is a member of the “Juglandaceae” family and grows between 900 and 3000 meters above sea level. Walnuts are edible seeds encased in a shell and protected by an inedible, green husk. The numerous varieties of Kashmiri walnuts include those paper-like, thin, medium, and firm shells. Locally, “Doon” is what walnut is called in Kashmir.
Nutrition Value of Kashmiri Walnuts
- The caloric content of 100 grams of walnuts is 654 kcal.
- 15% protein and 65% fat make up this food. 7% of dietary fiber and 14% of carbohydrates.
- The minerals present in organic walnuts include calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, and selenium. Organic walnuts are also mineral-rich nuts.
- Nutrients such as vitamin C, thiamin, riboflavin, niacin, pantothenic acid, nutrition B6, folate, nutrient B12, vitamin E, vitamin K, and vitamin A are abundant in shelled walnuts. They contain beta-carotene, lutein, and zeaxanthin, among other carotenoids.
- Each ounce of organic walnuts has about 20 milligrams of phytosterols.
Why Should You Buy Kashmiri Walnuts?
The only dry fruits without cholesterol are Kashmiri walnuts; thus, people should know this. Consumers today place a high value on health and seek organic, natural, and authentic foods. Buy Kashmiri walnuts if you’re looking for high-quality, original nuts.
The benefits of eating walnuts is that they don’t need to be treated with chemicals or pesticides. About all of Kashmir’s soil is suitable for cultivating walnuts. Now let’s talk about the flavor of Kashmiri walnuts. They have a distinct flavor; if you eat one daily, you will notice a difference.
Health Benefits of Kashmiri Walnuts
The health benefits of walnuts, are astounding. The following are some incredible health advantages in our everyday diet.
Improves Brain Health
In addition to a significant amount of polyunsaturated fats, crucial for maintaining and enhancing brain health, walnuts also contain essential phytochemicals. Omega-3 has a vital role in improving brain signaling and neurogenesis, two processes that result in the formation of new neurons and in reducing oxidative stress in the brain. Walnuts also include other vital minerals, such as vitamin E, folate, and ellagic acid, which support neuroprotection and memory performance.
Helps in Weight Loss
Fat loss has been associated with Omega-3 fatty acids. According to a study, eating roughly 35 grams of walnuts per day did not cause any appreciable weight increase in the studied subjects over a year.
Many vital elements in walnuts support metabolic processes like sperm production, digestion, and nucleic acid synthesis. Manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium are crucial minerals.
Improves Heart Health
Another soaked walnut benefits is that it contain many monosaturated fatty acids, such as oleic acid (72%), and are a good source of omega-3. Walnuts can help lower harmful cholesterol and provide long-term heart protection. By offering a healthy lipid supply and EFAs, including linoleic acid, alpha-linolenic acid, and arachidonic acid, walnuts also help to avoid coronary heart disease. To meet the recommended daily intake (RDI) of EFAs, which reduces the risk of high blood pressure and heart disease, 25 grams of walnuts should be consumed.
Researchers found that the antioxidants and phenolic compounds found in walnuts can inhibit the growth of cancer cells in the body.
Get Better Sleep
Tryptophan, an amino acid found in walnuts, aids in regulating the body’s circadian rhythm. This amino acid helps our body make the sleep-regulating hormones serotonin and melatonin.
Thus, eating walnuts before bed may promote improved physical and mental health and enhance the quality of your sleep.
Get Healthy Skin
Alpha-linolenic acid, an omega-3 fatty acid derived from plants, is prevalent in walnuts. Walnuts are the nut with the highest concentration of polyphenolic chemicals. Omega-3 fatty acids and polyphenols are both essential nutrients for your brain. According to studies, mood disorders are associated with low omega-3 levels; as a result, walnuts can help maintain mood stability and eliminate despair or anxiety.
According to reports, early and ongoing nutritional interventions with walnuts may help preserve cognitive function and guard against age-related cognitive decline. Moreover, it lowers the risk, postpones the beginning of, or decreases the progression of, dementia and cognitive impairment.
Side Effects of Walnuts
Issue with Digestion
Your digestive tract may have problems due to walnuts’ high fiber content. Walnuts can help with digestion in moderation, but too much might cause digestive issues like diarrhea, bloating, and stomach pain.
Because of their high oxalate level, eating excessive walnuts might also result in kidney stones.
Walnuts are infamous allergies, much like the majority of nuts. Individuals who are allergic to nuts or prone to allergies should use caution when eating walnuts.
An allergy to walnuts can cause nausea, shortness of breath, swallowing issues, itching in the mouth, throat, or eyes, and nasal congestion. Some people may also experience contact dermatitis, which manifests as hives or skin rashes, as soon as they touch walnuts.
Seasons for Kashmiri Walnuts
In Kashmir, there are four seasons. Winter, Spring, Summer, and Fall are commonly used as designations. You can tell that Kashmir will soon have vegetation by how leaves and blossoms emerge in the spring.
Walnuts and almonds will have a green coating during the summer. Typically, walnuts are yellow, but because the covering extends about 10 cm, they are less likely to become infested with worms and other insects. You may notice the yellow shell with walnuts ready for harvest from September through October. Green covering will start to fall at this time. Kashmiri walnuts are ready to be sold after being harvested, and this procedure is done again.
Walnuts provide several advantages, including bettering the health of the heart and brain and the hair, skin, and nails. Also, it lowers inflammation and aids in the battle against many degenerative diseases. Eating walnuts frequently in the proper amounts will result in a tasty and healthy diet