Okhar: Walnuts: Juglans regia Benefits, Uses, and More!

Walnuts / Okhar are not just tasty snacks; they are incredibly beneficial for your health. They can boost your memory and have many healing properties. These nuts are packed with omega-3 fatty acids, which are healthy fats that help protect your heart. Okhar are also great for your brain because they have antioxidants and anti-inflammatory properties. Including Okhar in your diet can even improve men’s fertility by enhancing sperm quality and quantity due to their valuable fatty acids and nutrients. Walnut oil is another fantastic product with various benefits. It’s used in the cosmetic industry to prevent acne, manage dry skin, and reduce wrinkles, leaving your skin glowing and youthful.Okhar are known by many names around the world. Some of their synonyms include Juglans regia, Aksota, Sailabhava, Karparala, Akalbasing, Aakharotu, Akharoda, Akharot, Akrod pappu, Akrottu, Akrod, Akrod, Akharota, and Akrotu.

What is Walnut / Okhar?

In ancient times, Okhar were known as ‘royal nuts’ because they were a delicacy enjoyed only by royalty. Originating from Persia, these small nuts have become popular worldwide due to their numerous health benefits. Interestingly, Okhar have a shape that resembles a brain, and they are known to enhance brain function. There are many ways to include Okhar in your diet, making them a versatile food choice. In Hindi, Okhar are called Akhrot. Let’s delve into the various health benefits of this amazing nut.

How to use Walnut / Okhar?

·  Raw Walnut

1. You can eat them directly or add them to desserts.
2. Adjust the amount based on your taste and needs.

·  Walnut Powder

1. Use ¼ to ½ teaspoon of walnut powder.
2. Mix it with lukewarm water and take it after lunch and dinner.

·  Walnut Capsules

1. Take 1-2 capsules.
2. Swallow with water, ideally after meals.

Nutrition value of Walnut / Okhar

Okhar are a nutrient-dense food, providing a wide array of essential minerals. In every 100 grams, Okhar contain 98 mg of calcium, which supports bone health, and 2.91 mg of iron, crucial for oxygen transport in the blood. They are particularly high in magnesium, with 158 mg per 100 grams, contributing to muscle and nerve function.

Phosphorus, with 346 mg per 100 grams, plays a vital role in bone and teeth health, while potassium is present in substantial amounts at 441 mg, aiding in fluid balance and muscle function. Okhar are very low in sodium, with just 2 mg, which is beneficial for maintaining healthy blood pressure levels.

In addition to these, Okhar provide 3.09 mg of zinc, essential for immune function, and 1.59 mg of copper, which helps in iron absorption and the formation of red blood cells. They also contain 3.41 mg of manganese, important for metabolism and bone formation. Selenium, at 4.9 µg, acts as an antioxidant, protecting cells from damage. Overall, Okhar offer a rich mix of minerals that contribute to various aspects of health.

Benefits of Walnut/ Okhar

1. Supports Heart Health:

Okhar can help reduce the risk of coronary artery disease by protecting blood vessels from damage. They have antioxidants and anti-inflammatory properties that keep blood vessels healthy and lower bad cholesterol levels.

2. Helps with High Cholesterol:

Eating Okhar can lower LDL (bad cholesterol) in the blood. This helps to reduce the risk of heart disease and keeps cholesterol levels in check.

3. Aids Digestion and Reduces Diarrhea:

Okhar can be useful for managing diarrhea. They help improve digestion and can soothe the digestive system, making them a helpful remedy for this condition.

4. Supports Blood Sugar Control:

While Okhar do not significantly affect blood sugar levels, they can help manage body weight and blood pressure, which indirectly supports overall health.

5. Reduces Wrinkles and Moisturizes Skin:

Walnut oil helps combat wrinkles and dry skin. It has moisturizing properties that balance the skin’s natural oils, reducing signs of aging and keeping the skin supple.

6. Clears Dead Skin and Blackheads:

A walnut scrub effectively removes dead skin cells and unclogs pores. This results in clearer, smoother skin and helps control blackheads.

• For Wrinkles:

Mix 2-3 drops of walnut oil with coconut oil.

Gently massage this blend onto the skin to keep it moisturized and reduce dryness.

8. For Dead Skin and Blackheads:

Combine 1/2 – 1 teaspoon of walnut powder with honey.

Massage this mixture onto your face and neck for 4-5 minutes.

Rinse thoroughly with water.

Use this scrub twice a week for best results.

Precautions of using Walnut/ Okhar

1. Consult Before Eating Large Amounts:

Eating Okhar is generally fine, but it’s best to talk to your doctor if you’re thinking about taking them in large amounts or as supplements. Too much can have side effects.

2. Breastfeeding Safety:

Eating Okhar as part of your regular diet is safe while breastfeeding. If you’re considering taking walnut supplements, check with your doctor first.

3. Pregnancy Precautions:

Including Okhar in your diet during pregnancy is okay. However, if you plan to use walnut supplements, get your doctor’s advice first.

4. Watch for Allergies:

Be aware that some people might be allergic to Okhar. If you experience any reactions, seek medical advice.

Summarization of Benefits of walnut / Okhar

1. Heart Health: Okhar are rich in omega-3 fatty acids, which help reduce inflammation and lower the risk of heart disease by improving blood vessel function.
   1. Brain Function: The high levels of DHA, a type of omega-3 fatty acid, in Okhar can support brain health, improve cognitive function, and may help reduce the risk of neurodegenerative diseases.
   1. Weight Management: Despite being calorie-dense, Okhar can aid in weight management by promoting satiety and reducing overall calorie intake.
   1. Antioxidant Properties: Okhar contain antioxidants like vitamin E and polyphenols that help fight oxidative stress and protect cells from damage.
   1. Improved Digestion: The high fiber content in Okhar supports healthy digestion by promoting regular bowel movements and a healthy gut microbiome.
   1. Bone Health: Okhar are a good source of magnesium and calcium, which are essential for maintaining strong and healthy bones.
   1. Reduced Inflammation: The omega-3 fatty acids and polyphenols in Okhar have anti-inflammatory effects that can help reduce inflammation throughout the body.
   1. Blood Sugar Control: Okhar can help stabilize blood sugar levels and improve insulin sensitivity, making them beneficial for individuals with diabetes or insulin resistance.
   1. Cancer Prevention: The antioxidants and polyphenols in Okhar may help reduce the risk of certain types of cancer by fighting oxidative stress and inhibiting tumor growth.
   1. Skin Health: Okhar are rich in vitamins and fatty acids that can promote healthy skin by improving hydration and reducing signs of aging.
   1. Boosted Immune System: The nutrients in Okhar, including vitamins, minerals, and antioxidants, support a healthy immune system and help the body fend off infections.
   1. Mental Health: Regular consumption of Okhar may support mental health by reducing symptoms of depression and anxiety, thanks to their omega-3 fatty acids and antioxidants.
   1. Hair Health: The essential fatty acids and vitamins in Okhar can contribute to healthier hair by nourishing the scalp and preventing hair loss.
   1. Energy Boost: Okhar provide a steady source of energy due to their healthy fats, protein, and complex carbohydrates.
   1. Better Sleep: The presence of melatonin in Okhar can help regulate sleep patterns and improve sleep quality.
   1. Healthy Pregnancy: Okhar offer essential nutrients like folate and omega-3 fatty acids that support fetal development and maternal health during pregnancy.
   1. Improved Memory: The antioxidants and omega-3 fatty acids in Okhar are linked to enhanced memory and cognitive performance.
   1. Cholesterol Reduction: Eating Okhar can help lower LDL cholesterol levels while increasing HDL cholesterol, promoting better heart health.
   1. Reduced Risk of Stroke: The anti-inflammatory and antioxidant properties of Okhar may help reduce the risk of stroke by improving overall vascular health.
   1. Anti-Aging Benefits: The antioxidants in Okhar help combat the signs of aging by neutralizing free radicals and protecting skin cells from damage.
   1. Detoxification: Okhar support liver function and detoxification processes in the body, helping to eliminate toxins and maintain overall health.
   1. Support for Joint Health: The anti-inflammatory properties of Okhar can help alleviate joint pain and support overall joint health.
   1. Enhanced Mood: The nutrients in Okhar, including omega-3s and magnesium, may improve mood and reduce symptoms of mood disorders.
   1. Healthy Metabolism: Okhar support a healthy metabolism by providing essential nutrients that facilitate metabolic processes and energy production.
   1. Cardiovascular Health: Regular consumption of Okhar can improve cardiovascular health by reducing blood pressure and enhancing blood vessel function.
   1. Stronger Immune Response: The combination of vitamins, minerals, and antioxidants in Okhar can enhance the body’s ability to fight off infections and illnesses.
   1. Digestive Health: Okhar’ fiber content aids in maintaining a healthy digestive tract and preventing constipation.
   1. Support for Vision: The antioxidants in Okhar, including vitamin E, can help protect the eyes from oxidative damage and support overall vision health.
   1. Healthy Skin Hydration: Okhar’ healthy fats contribute to maintaining skin hydration and elasticity, promoting a youthful appearance.
   1. Nutrient-Rich Snack: Okhar are a nutritious snack option that provides a wide range of vitamins, minerals, and healthy fats, making them a beneficial addition to any diet.

Conclusion

Okhar are a nutrient-dense superfood that offers a wide range of health benefits. Rich in omega-3 fatty acids, antioxidants, and essential nutrients, they support heart health, brain function, and weight management. Their high fiber content aids digestion and helps maintain healthy blood sugar levels. Okhar also contribute to better skin, hair, and bone health, while their anti-inflammatory properties may reduce the risk of chronic diseases such as cancer and heart disease. Incorporating Okhar into your diet can enhance overall well-being, boost energy, and improve mood. However, it’s important to consume them in moderation and consult a healthcare provider if you have specific health conditions or concerns. Whether enjoyed as a snack, in salads, or as part of various dishes, Okhar are a versatile and beneficial addition to a balanced diet.

Frequently Asked Questions about Walnuts/ Okhar

Q: How many walnuts are just right for you each day?

Answer: To get the most benefit, eat 3-4 walnuts a day in the winter and 2-3 in the summer. If you’re watching your calorie intake or are on a diet, check with a nutritionist first to make sure walnuts fit into your plan.

Q: Do walnuts need to be soaked before eating?

Answer: Yes, soaking walnuts can help. Leave them in water overnight, and they’ll be easier to digest. This is because soaking helps break down certain substances that can make raw walnuts hard to digest.

Tips:

1. Place 4-5 walnuts in a bowl of water overnight.
2. Peel off the skins before eating them the next day.

Almonds or Walnuts: Which is Better?

Q: Should you choose almonds or walnuts for your brain?

Answer: Both almonds and walnuts are great for your brain, but walnuts have less Omega-3 compared to almonds. Omega-3 is crucial for brain health, so if you need more of it, almonds might be the better choice.

Q: Can walnuts go bad?

Answer: Yes, walnuts can spoil. They stay fresh for up to 6 months at room temperature, a year in the fridge, and 1-2 years in the freezer. Check their quality before using them if they’re past these periods.

Q: Do walnuts make you poop?

Answer: Walnuts can have a laxative effect and might help with constipation. But if you have diarrhea, you might want to avoid them as they could make it worse.

Q: Do walnuts cause weight gain?

Answer: Eating walnuts can be healthy if you’re not overweight. However, if you’re trying to lose weight or already consuming a lot of calories, you might want to limit your walnut intake because they are calorie-dense.

Q: Are walnuts good for your brain?

Answer: Yes, walnuts are great for your brain! They contain antioxidants and anti-inflammatory compounds that help protect your brain and improve memory and cognitive functions.

Q: Can walnuts improve male fertility?

Answer: Eating about 75 grams of walnuts daily might boost male fertility. They help improve sperm quality and quantity due to their essential fatty acids and nutrients.

Q: Are walnuts helpful for high blood pressure?

Answer: Yes, walnuts can help manage high blood pressure. They contain Alpha-linolenic Acid (ALA), which promotes the production of nitric oxide, relaxing blood vessels and reducing blood pressure.

Q: Do walnuts cause gas or flatulence?

Answer: There isn’t much evidence linking walnuts to gas or flatulence. However, because they are heavy to digest, eating too many might lead to these issues.

Q: Can eating too many walnuts cause acne?

Answer: No, walnuts actually help manage acne. Their anti-inflammatory properties reduce redness and swelling, and they help prevent infections that can lead to acne.

Q: Are walnuts beneficial for treating breast cancer?

Answer: Walnuts might help with breast cancer by slowing the growth of cancer cells and reducing their spread. They contain fatty acids that can help lower cancer risks.

Q: Can walnuts cause skin hypersensitivity?

Answer: Walnuts can cause allergic reactions in some people. If you have sensitive skin, it’s best to mix walnut oil with other soothing substances like coconut oil or rose water.

Q: Are walnuts good for your hair?

Answer: While scientific evidence is limited, walnut oil is often used for hair. It can help with hair loss and promote growth by balancing the body’s Vata dosha and reducing dryness.

 Reference

https://easyayurveds.com/ayurvedic-medicine-for-diarrhea/