Srinagar: Kashmiri walnut with odd wrinkled shape aka Down It can be easily overlooked in the presence of other dry fruits. But did you know that this nutrient-dense nut is considered a superfood?
Due to their exceptional nutritional value, one cannot imagine the range of healthy nutrients that these brown nuts possess. It’s full of fat, fiber, vitamins, and minerals.
What makes the Kashmir nut so special?
The climatic conditions in Kashmir are ideal for walnut cultivation. The valley nut is popular all over the world due to its rich taste and countless health benefits. Its kernels can be consumed raw or used in many confectionery and many other food products. In fact, Kashmir is the most important union territory in India and accounts for more than 98% of the whole nut production in the country. Likewise, they have also had great demand in countries such as the United Kingdom, the United Arab Emirates, France, and Germany; Among many others.
What do health experts say about walnuts?
Dr Rabbani Tariq, a preventative medicine doctor who promotes lifestyle medicine in Kashmir, said that polyunsaturated fats were considered relatively better than saturated fats.
“Among the food items available to the people of Kashmir, walnuts are a fortune in terms of the good type of fat. They also contain a high amount of omega-3 fatty acids.
Studies have shown that walnuts can help lower bad cholesterol (LDL) as well as total cholesterol. Moreover, they may also help reduce inflammation that leads to the development of heart disease.
There are studies that show its preventive effect in reducing the chances of developing certain types of cancer. But we must always remember that excess of everything is bad, and high consumption of any food item has its own problems. So we should stick to the principle of consuming any kind of food in moderation including nuts, said Dr. Rabbani.
He added that in addition to lowering cholesterol, they are a vital source of calcium, iron, potassium and magnesium.
Dr. Shazia Lone Nutritionist at Modern Hospital, Rabag said that walnuts offer one of the highest nutritional values of all nuts and seeds. What makes it unique is the surprisingly high concentration of omega-3 fats in it, which is extremely good for your heart as well as your brain.
What is the best way to get walnuts? How many nuts can you consume in a day?
One cup of walnuts (about 30 grams) contains carbs: 3.89 grams, sugar: 1 grams, fiber: 2 grams, iron: 0.72 milligrams, protein: 5 grams, fats: 20 grams.
Eating 1-2 nuts a day is enough to get all the health benefits.
“However, having them in the right way will ensure that you get the maximum benefits. While they can be obtained by simply removing the tough outer casing, one of the best ways to consume walnuts is to let them soak overnight,” said Dr.
She stressed the need for pregnant women to eat nuts after soaking them first. “Having them in the morning can also prevent fatigue and regulate blood pressure levels in the body. If you are watching what you eat, keep raw/soaked pieces of walnut as snacks. They can also be added to salads and smoothies.
She emphasized that while walnuts ensure you’re getting a healthy source of nutrients and vitamins, excess consumption can cause problems.
For people with sensitive stomachs, uncontrolled intake of walnuts can lead to digestive upset. She said irritable bowel syndrome (IBS), diarrhea and gastrointestinal problems may be common.”
Again, the nut must be carefully. The nutrition expert added that children in particular should consume such nuts under supervision, otherwise it could lead to suffocation.
Where can i buy kashmiri walnut in srinagar?
Koker Market in Lal Chowk, Srinagar.
Maharaj Gong in the old town, Srinagar.
Residence Street, Srinagar
Boulevard Street, Srinagar