Ancient Romans regarded walnuts as food for the gods. In Medieval times, the good walnut was discovered with its meditational values and was said to ease digestion. And in the 16th and 17th centuries, people used walnuts to treat head ailments, boost intellect and induce calm. Even today walnuts are looked up as a great healing food.

THE NUTRITIONAL VALUE
8 gm walnut which is equal to 14 halves or 14 cup shelled pieces offers
Calories: 185
Fibre: 2 grams which is 8% of the daily value.
Copper: 45 micrograms which is 23% of the daily value.
Magnesium: 45 milligrams which is 11% of the daily value.
Manganese: 1 milligram which is 49% of the daily value.
Phosphorus: 98 milligrams which is 10% of the daily value.
Alpha-h’nolenic acid: 2.6 grams which is 163% adequate intake for men; 235% adequate intake for women.

Walnuts are the only nut that supply significant amounts of alpha-linolenic acid (ALA), an omega-3 fatty acid credited with several health benefits, most notably for the heart and the brain. About thirty grams of walnuts more than satisfies the suggested daily intake of ALA. Walnuts also deliver the minerals copper, phosphorus, magnesium and manganese. Eating walnuts can calm inflammation of blood vessels and lower blood cholesterol levels. A recent study for heart disease found that eating 30 gm of nuts (half as walnuts) daily as part of a traditional Mediterranean diet (mostly whole grains, fish and veggies) reduced oxidation of low-density lipoproteins (bad LDL cholesterol) over three months. Oxidized-LDL (ox-LDL) is the really bad cholesterol implicated in heart disease.

A diet rich in ALA from walnuts and walnut oil bolsters bone density. The minerals in walnuts benefit bone health too. Like all nuts, walnuts are rich in fat, but mostly the beneficial unsaturated kind. As long as you keep calories in balance with exercise, walnuts won’t add inches to your waistline. A small handful a day is likely good for your health especially to women.

BUYING THE RIGHT KIND
When you are shopping for walnuts, pick those with intact shells that are heavy for their size. For freshness, buy them packaged, not from bins. Store in a cool, dark, dry place and they will keep six months.

BE CREATIVE AND ADD TASTE TO YOUR NUT
Walnuts are tasty on their own, but they also pair well with other healthful foods. For instance sprinkle chopped walnuts onto breakfast cereal, vegetables and salads or stir into low-fat yogurt, quick bread batters, pulaos, upmas, and chicken salad. Make a banana-walnut smoothie by blending a medium-ripe frozen banana with one cup low-fat dahi/yogurt and quarter cup walnuts. Add vanilla essence for flavor. Go ahead, be creative and make your own walnut healthy recipe.
SOME HEALTHY FACTS

1. Soak walnuts for a night and eat it first thing in the morning. It is very effective in giving relief to migraine.

2. Walnuts taken regularly in small proportions works great for skin texture.

3. Women who consume walnuts regularly have regular menstruation cycles.