Walnuts in Ayurveda: A Complete Guide

The Power of Walnuts: Nutrition Meets Ayurveda

Walnuts have always held a special place in my kitchen. Not only do they add a delightful crunch to my meals, but they’re also packed with incredible health benefits. In Ayurvedic medicine, walnuts are acknowledged for their nutritional value, even though they are considered tamasic, which means they can promote heaviness and sluggishness. Despite this, they are still a nutrient powerhouse for overall well-being.

Health Benefits of Walnuts

Walnuts are like tiny packages of health:

Heart Health:

Thanks to their omega-3 fatty acids, walnuts help lower cholesterol and improve blood pressure. I’ve seen friends who added walnuts to their diet experience significant improvements in their heart health.

Diabetes Prevention:

With their high fibre and magnesium content, walnuts can help regulate blood sugar levels. Personally, incorporating walnuts into my diet has helped me maintain steady energy levels throughout the day.

Brain Boost:

Rich in vitamin E and antioxidants, walnuts protect the brain from damage. I’ve noticed a marked improvement in my focus and memory since making walnuts a regular snack.

Anti-inflammatory:

The omega-3 fatty acids in walnuts have powerful anti-inflammatory properties. They’ve been a part of my go-to list for reducing inflammation naturally.

Better Sleep:

Walnuts contain melatonin, which helps regulate sleep. Whenever I struggle with sleep, a handful of walnuts in the evening seems to help.

How to Enjoy Walnuts

There are several ways to enjoy walnuts, and each method offers its own benefits:

• Raw: They are most nutritious in their raw form, though a bit harder to digest.
• Roasted: Easier to digest but may lose some nutrients.
• Soaked: Soaking walnuts overnight balances easy digestion with nutrient retention. Just drain and rinse them before eating.

Ayurvedic Uses of Walnuts

Here are some Ayurvedic ways I love to use walnuts:

For Vata Imbalances: Adding walnuts to my morning smoothie with warming spices like cinnamon and ginger works wonders. I also enjoy a walnut milk latte with honey.

For Pitta Imbalances: Blending soaked walnuts with water and a pinch of turmeric makes a cooling and soothing walnut milk.

For Kapha Imbalances: Tossing a handful of walnuts into my salad or yogurt boosts digestion and reduces congestion.

Delicious Ayurvedic Walnut Recipes

Walnut Milk

Ingredients:

• 1 cup walnuts (soaked overnight)
• 3 cups water
• Pinch of turmeric (optional)

Instructions:

• Drain and rinse the soaked walnuts.
• Blend walnuts with water and turmeric until smooth.
• Strain through a cheesecloth.
• Enjoy plain or in smoothies and recipes.

Walnut Pesto

Ingredients:

• 1 cup walnuts (soaked overnight)
• 1/2 cup basil leaves
• 1/4 cup olive oil
• 1/4 cup grated Parmesan cheese
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

• Drain and rinse walnuts.
• Blend all ingredients until smooth.
• Season with salt and pepper.
• Use on pasta, bread, or veggies.

Walnut Chutney

Ingredients:

• 1 cup walnuts (soaked overnight)
• 1/2 cup grated coconut
• 1/4 cup cilantro leaves
• 1 green chili, minced
• 1/2 teaspoon ginger, minced
• 1/4 teaspoon turmeric
• 1/4 teaspoon cumin powder
• 1/4 teaspoon salt
• 1/4 cup water

Instructions:

• Drain and rinse walnuts.
• Blend all ingredients until smooth, adding water as needed.
• Serve with idlis, dosas, or other dishes.

When and How Much to Eat

Walnuts are beneficial anytime, but I find them especially great in the morning to help control blood sugar and curb cravings. A daily portion of about one ounce (28 grams) is perfect for getting those nutrients without overloading on calories.

Nutritional Facts

An ounce of walnuts contains:

• Calories: 185
• Protein: 4.4 grams
• Fat: 18.4 grams
• Fiber: 2.6 grams
• Vitamin E: 7.3 mg
• Magnesium: 80 mg
• Manganese: 0.5 mg
• Copper: 0.3 mg
• Phosphorus: 114 mg
• Potassium: 193 mg

Ayurvedic Insight

In Ayurveda, walnuts are considered tamasic, which can imply promoting heaviness. However, their nutrient richness makes them invaluable, particularly for balancing vata dosha. They help calm anxiety, improve sleep, and alleviate dryness.

Final Thoughts

Walnuts are a versatile, delicious, and nutritious addition to any diet. They support heart health, brain function, and much more. Despite their tamasic nature in Ayurveda, they are celebrated for their ability to balance vata and provide essential nutrients for overall health.