Kashmir is a land of Walnuts. Walnuts are grown in plenty in areas falling between the elevations of 5000 feet to 8000 feet from sea.

Kashmir is blessed with the climatic conditions that induce heavenly luxury and benefits to every produce that grows in the region. Walnuts that grow in Kashmir are famous around the world for their taste, nutrition and health benefits. There are many varieties of Kashmir Walnuts the best being the extra light ones from Shopian which is any day far superior to the imported Chilean or Californian walnut.

NUTRITIONAL VALUE OF WALNUTS

​

• A 100 Grams of Walnut Serving provides 654 kcal of energy.
• It contains 65% fat, 15% proteins. 14% of Carbohydrates and 7% of Dietary fiber.
• Walnut is also a mineral rich nut, the minerals found in them include calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, and selenium.
• Vitamins include vitamin C, thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin B12, vitamin E, vitamin K, and vitamin A. Carotenoids found in them include beta-carotene, lutein, and zeaxanthin.
• Phytosterols in Walnuts are about 20 mg per ounce.

Even though Walnuts are rich in fats, many studies indicate that they don’t increase the risk of obesity. Walnuts are primarily made up of polyunsaturated fats and have high percentage of omega 6 fatty acid called linoleic acid.

​

HEALTH BENEFITS OF WALNUTS

There are many amazing health benefits of “Akhrot” or Walnuts. The amazing benefits that we can have if we include Walnuts in our daily routine.

1) Improved Heart Health. Walnuts are a rich source of omega-3 and have ample quantity of mono-saturates fatty acids like oleic acid (72%). Walnuts can lower bad cholesterol and helps to protect the heart in the long run. Walnuts also help to prevent coronary heart disease by providing a healthy lipid supply. Walnuts also contain EFAs like linoleic acid, alpha-linolenic acid and arachidonic acids. It has been recommended to consume 25 grams of Walnuts to fulfil around 90% intake of (RDI) of EFAs, helping to lower the risk of high blood pressure and heart diseases.

​

2) Boosts Brain Health. Walnuts contains important phytochemicals as well as good amount of polyunsaturated fats which are essential for brain health and brain function. Omega-3 plays a very important part by helping to reduce oxidative stress in the brain and also helps to improve brain signaling and neuro-genesis or neuron creation. Other important nutrients such as vitamin E, folate and ellagic acid all found in Walnuts also contribute to neuroprotection and memory function.

​

3) Aid Weight Loss. The Omega-3 fatty acids have been linked with the fat loss. A research conducted by Sabaté et al. (2005) at the Loma Linda University, California, USA have shown that walnut consumption of about 35 grams per day did not result in any significant weight gain among tested individuals over a period of 1 year.

​

4) Help In Diabetes Treatment As per research conducted by Gillen et al. (2005) at the University of Wollongong, Australia. In an article titled “The impact of nuts on diabetes and diabetes risk”, by Lovejoy (2005), it is mentioned that the intake of nuts is inversely proportional to the risk of developing type-II diabetes. The Walnuts contain high amount of polyunsaturated and monounsaturated fats and they don’t tend to change the increase the weight significantly.

​

5) Improve Metabolism Walnuts contains many important minerals that boost metabolic activities like growth and development, sperm generation, digestion, and nucleic acid synthesis. The important minerals are manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium.

​

6) Prevents Cancer According to the research conducted by Carvalho et al. (2010) from the University of Portugal, it has been found that phenolic compounds and antioxidants present in Walnuts help to control the growth of cancer cells in the human body.

Walnuts are healthy, a rich source of unsaturated fats, vitamins, minerals, dietary fiber, and keep your brain, heart and skin healthy. Their extra crunchy texture and delicious taste make them an excellent choice for snacking and cooking. Walnuts are rich in heart-healthy fats and high in antioxidants. What’s more, regularly eating Walnuts may improve brain health and reduce your risk of heart disease and cancer. These nuts are easily incorporated into your diet, as they can be eaten on their own or added to many different foods.

​

TYPES OF WALNUTS FROM KASHMIR

​

Mainly three varieties of Walnuts are grown in valley. These varieties are locally called WONTH, KAGAZI AND BURZUL.

• The Wonth is a hard Nut to crack and has thick and large outer shell and small kernel. It is mostly sold locally and used for extracting oil.
• The Kagzi is a better sized walnut and has thin outer shell but thick and good-sized inner kernel. One can crack Kagzi in one’s palm. The inner kernel of the Kagzi variety is white.
• The Burzul is a medium size variety a little dark and with a little thicker outer shell. The inner kernel is not so white but tasty. This walnut too breaks easily.

Walnut Kernel is exported to Europe, America and other countries. Walnut kernel is mainly used in Bakery and confectionery world over.