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With a moniker like ‘Jupiter’s royal acorn’, one can only imagine how celebrated walnuts have been in the history of food. It is believed that walnuts originated in Persia and were brought to Asia and Europe through trade. Later, they travelled through Spanish missionaries to California and became a staple crop that was grown in the region for centuries. Today, China is the top producer of walnuts along with the US. In India, it’s grown in multiple states, including Jammu and Kashmir, Uttarakhand, Himachal Pradesh and Arunachal Pradesh.
Walnuts are a powerhouse of energy and are recommended to be part of the diet on a daily basis. Let’s break down the nutritional value of walnuts. Nutritional value of walnuts Walnuts are largely made of 65% fat and about 15% of protein. They’re low in carbohydrates. About 30gms (approximately 14 halves) of walnuts consist of the following:
Given that walnuts are rich in so many minerals, vitamins, fats and proteins, they are energy dense as well as beneficial to the body in several ways:
As nutritious as walnuts are, you don't need a lot of them in the day to get the benefits. Too much consumption of walnuts has been associated with gastrointestinal discomfort, allergic reactions, and high-calorie intake, causing weight gain. Stick to anything between 7-10 walnuts per day or better still, you can have it as a part of Wild Date snack bars or granola for a balanced quantity. When to avoid walnuts While walnuts are packed with benefits, there may be instances when you should avoid it.
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Junk food cravings are the number one reason to derail you off a healthy diet. They are the first thing that one reaches out to during a hunger pang. But all is not bleak on the journey of switching to alternatives. Here are some of the quick adaptations to your diet in order to avoid junk food.
Other options to avoid junk food can be seeds, roasted nuts, fruits and oatmeal. None of these options are fried or too rich in fats and carbs. Eating at regular intervals, ample sleep and water will also help in avoiding flash cravings so you don’t have to reach out to junk food. The year 2023 has been declared ‘The International Year of Millets’ by the United Nations. As the global agri-food systems face challenges to feed an ever-growing global population and climate change, resilient cereals like millet are a saving grace. These are affordable and healthy breakfast options that should be part of your intake.
Unlike rice or wheat, millets are referred to as coarse cereals, an obvious reference to the external texture which is not smooth. All cereals are a rich source of carbohydrates but millets also come with a higher protein, dietary fibre, iron and calcium content than rice or wheat. This makes it a superfood with enhanced benefits. Millets have a low glycaemic index, which means such foods have a lesser impact on blood glucose levels than other foods. In fact, to help the adoption of millet the Indian government has changed the nomenclature from coarse grains to Nutri cereals. Millet is a highly adaptable grain that is a great source of protein, fibre, vitamins, and minerals. The potential health benefits of millet include protecting cardiovascular health, preventing the onset of diabetes, helping people achieve and maintain a healthy weight, and managing inflammation in the gut. Here are some of the top reasons why you should adopt millets in your daily diet :
Seeds have been the epicentre of healthy food trends in the last few years. Being a great source of protein, minerals, and other life-enhancing nutrients, seeds have been adopted with great enthusiasm in modern lives by many health-conscious people. Studies have shown that different types of seeds, when part of an overall balanced and healthful diet, can prevent weight gain, the development of heart disease, and the accumulation of LDL (otherwise known as ‘bad’) cholesterol.
A seed is the part of a plant that contains the embryo of a future plant. In order to provide the embryo with a good source of energy, the seed contains stored nutrients and oils that make the seed high in fibre, vitamins, and monounsaturated fats, offering immense benefits to us. Of the many seeds like flaxseeds, chia seeds, quinoa, and others, that are part of the diet these days, sunflower seeds are popular and easy to consume. They can be eaten on their own or as a part of a snack bar. Wild Date snack bars contain a number of seeds and are energy-rich snacks that can be consumed at any part of the day. Reasons why sunflower seeds should be part of the diet Here are some of the top benefits of sunflower seeds :
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