Walnut with shell | 500g

Walnut "giri" (or akhrot giri) offers significant benefits due to its rich content of antioxidants, omega-3 fatty acids, vitamins, and minerals, which promote heart health, support brain function, aid in weight management, and contribute to healthy skin and hair. Walnuts also help reduce inflammation, improve digestive health, and may lower the risk of chronic diseases like cancer and type 2 diabetes.

Supports Heart Health:
Walnuts are packed with omega-3 fatty acids, essential for maintaining a healthy heart by reducing bad cholesterol and improving overall cardiovascular health. 
Boosts Brain Function:
High in antioxidants, vitamin E, and omega-3s, walnuts are often called "brain food" as they support cognitive function, memory, and concentration. 
Aids Weight Management:
Despite being calorie-dense, the protein, fiber, and healthy fats in walnuts promote satiety, helping to reduce appetite and control weight. 
Rich in Antioxidants:
The antioxidants in walnut kernels combat free radicals, which are linked to chronic diseases and cellular damage. 
Anti-inflammatory Properties:
Walnuts contain polyphenols and other compounds that reduce inflammation throughout the body, a factor in many chronic conditions. 
Promotes Gut Health:
The fiber content in walnuts contributes to digestive health and can support a healthy gut microbiome. 
May Help Control Blood Sugar:
The fiber and healthy fats help slow sugar absorption, which can promote better blood sugar regulation. 
Strengthens Bones and Skin:
Walnuts provide minerals like magnesium, calcium, and potassium, which are crucial for bone health, while vitamin E and omega-3s enhance skin health and hydration. 
Enhances Hair and Nail Strength:
Biotin and vitamin B7 in walnuts are known to bolster hair growth and strengthen nails, while vitamin E adds shine. 
Nutritional Content
Walnut giri is a good source of: 
Protein
Dietary Fiber
Healthy Fats: (including omega-3s)
Vitamins: (like Vitamin E and B vitamins)
Minerals: (such as magnesium, manganese, copper, and iron)
Antioxidants
Consumption of Walnut giri every day:
A daily portion of 1 to 2 ounces of walnuts (about 7-14 walnut halves or 1-2 handfuls) is generally recommended for most adults to gain health benefits without overdoing calorie intake. This amount provides beneficial omega-3 fatty acids, antioxidants, and other nutrients that support heart and brain health. 
Recommended Daily Intake 
Adults: Aim for 1 to 2 ounces per day, which is roughly 7 to 14 walnut halves.
Children: A smaller portion of 3-4 walnut halves is sufficient.
The Best time to eat Walnuts
The "best" time to eat walnuts depends on your personal goals and body's tolerance, but soaking them overnight and eating them in the morning is often recommended for better digestion and nutrient absorption. They can also be a great mid-morning or evening snack for an energy boost and to control hunger, or consumed before meals to aid digestion and increase feelings of fullness. 
Nutritional Composition of Walnut Giri (Per 100g)
A typical 100-gram serving of walnut giri (kernel) contains approximately 654 calories, 65g of fat (high in polyunsaturated fats, including omega-3s), 15g of protein, and 14g of carbohydrates, with about 7g of that being dietary fiber. It also provides a rich amount of manganese and several B vitamins.  
Here's a more detailed breakdown of the nutritional profile for 100 grams of walnut giri:
Macronutrients 
Calories: 654 kcal
Fat: 65.2 g
Saturated Fat: 7 g
Polyunsaturated Fat: 45 g (rich in omega-3 ALA)
Monounsaturated Fat: 7 g
Protein: 15.2 g
Carbohydrates: 13.7 g
Fiber: 6.9 g
Sugar: 2.4 g
Key Vitamins & Minerals (per 100g) 
Manganese: 163% of the Daily Value (DV)
Thiamin (B1): Rich content
Vitamin B6: Rich content
Copper: Rich content
Phosphorus: Rich content
Potassium: 705 mg