According to Wikipedia, in the Byzantine era, walnuts were known as the "royal nut." The name "walnut" comes from the Germanic word "wal," which means "foreign." This idea of "foreign" is found in languages like German, Dutch, Danish, and Swedish.
Walnuts are edible seeds that look like single-seed fruits. They have a hard shell around the edible kernel inside.
Walnuts are full of healthy fats that help protect the heart and keep it strong. They’re rich in antioxidants and contain omega-3 fatty acids.
But not all varieties of walnuts can offer you amazing health benefits. That’s where a special variety of walnuts from the valley of Kashmir stand out.
These walnuts are distinguished by their unique nutty flavor and a nutrient-rich profile that sets them apart from other varieties.
Let’s know more.
What Are Kashmiri Walnuts?
Kashmiri walnuts, also known as Kashmiri Akhrot, are harvested from the beautiful valley of Kashmir. These walnuts come from the green areas of Srinagar, Jammu & Kashmir, India, at a height of 5,310 feet above sea level.
In the 2023/2024 period, global walnut production is estimated at 2,807,000 metric tons. However, the production of Kashmiri walnuts is limited because there’s no commercialization at scale which reduces the overall quality of walnuts.
Kashmiri walnut benefits are unparalleled because of the traditional production process followed by the local farmers.
Have a look:
- Climate and Soil: The climate in Kashmir is perfect for walnut trees, which need a specific temperature and well-drained soil to grow. The natural environment helps to produce premium-quality walnuts.
- Planting: The local farmers plant the walnut trees in well-prepared soil with enough space for each tree to grow fully.
- Irrigation: Then they water the young walnut trees to grow strong and also require good drainage to prevent root issues.
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Pruning and Care: The walnut fields require regular pruning and care to keep the trees healthy and encourage more nut production. There are no chemicals used to ensure the Kashmiri walnuts keep their nutritional value intact.
- Harvesting: The local farmers hand-pick the walnuts when the green outer husk begins to crack.
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Drying and Processing: After harvesting the walnuts, they are dried naturally under the sun to preserve their quality. Again, we at Pahadi Amrut ensure that our local farmers use the traditional approach.
- Quality Control: Finally, our team performs rigorous checks to ensure each walnut meets high-quality standards. It reflects the commitment to excellence and sustainability at Pahadi Amrut.
Once these Kashmiri walnuts reach your home, you can use them in multiple ways for amazing health benefits. We’ll discuss how to consume Kashmiri walnuts in the latter section.
Health Benefits of Kashmiri Walnuts
Kashmiri Walnuts have great health benefits including reducing bad cholesterol, lowering the risk of cardiovascular conditions, decreasing inflammation, among others. Let’s dive deeper into the top 5 Kashmiri walnuts health benefits:
May lower the risk of cancer
Studies on animals and some humans suggest that eating high-quality walnuts may lower the risk of certain cancers, like:
- Breast cancer
- Prostate cancer
- Colorectal cancer
Kashmiri Walnuts are high in polyphenols called ellagitannins, which certain gut microbes can turn into compounds called urolithins. Urolithins have anti-inflammatory effects in the gut, which may help protect against colorectal cancer and other cancers.
Also, urolithins act a bit like hormones and can block hormone receptors in the body, which might reduce the risk of hormone-related cancers, especially breast and prostate cancers.
Keep your gut healthy
A healthy gut which is full of good bacteria and microbes is linked to better overall health.
However, an unhealthy gut microbiota can lead to inflammation and increase your risk of problems like obesity, heart disease, and cancer.
What you eat has a big impact on your gut microbiota. That’s where eating Kashmiri walnuts may help improve gut health.
In a 2018 study, 194 healthy adults ate 1.5 ounces (43 grams) of walnuts daily for 8 weeks. They showed an increase in beneficial bacteria compared to a period of not eating walnuts.
The bacteria produced butyrate which is a fat that nourishes your gut and promotes gut health.
It may reduce inflammation
Inflammation caused by oxidative stress is linked to many diseases, like heart disease, type 2 diabetes, Alzheimer’s, and cancer.
Kashmiri Walnuts contain polyphenols, which can help reduce oxidative stress and inflammation. These Walnuts are also rich in ALA (an omega-3 fat), magnesium, and the amino acid arginine which all can lower inflammation.
A great source of omega-3
Kashmiri walnuts are higher in omega-3 fatty acids than any other nut. It offers 2.5 grams of omega-3 per 1-ounce serving.
The omega-3 fat in walnuts is called alpha-linolenic acid (ALA), an essential fat that must come from your diet.
The recommended daily intake for ALA is 1.6 grams for men and 1.1 grams for women, so just one serving of walnuts meets this guideline.
Studies suggest that getting more ALA in your diet may reduce the risk of heart-related issues, like heart disease and irregular heartbeats.
Excellent source of antioxidants
Kashmiri walnuts have more antioxidants than any other common nut because of vitamin E, melatonin, and polyphenols.
A 2022 study showed that when adults over 60 ate a walnut-rich meal, their LDL (bad) cholesterol levels dropped.
Lowering LDL cholesterol is important because, if it builds up in your arteries, it can lead to a serious heart condition.
Now that you know all the important Kashmiri walnuts benefits, it’s important you know how to consume them in the right way for maximum impact.
Also Read: Most Popular Pahadi Dry Fruits & Their Benefits
How To Consume Kashmiri Walnuts?
You must consume Kashmiri walnuts in moderation, as they are high in calories and fats. As per ADA, consuming 14 halves of walnut kernels per day is safe for healthy adults. Here’ how to consume Kashmiri walnuts:
- As a snack: You can enjoy Kashmiri Akhrot Giri raw as a quick, healthy snack.
- In baking: You can add Kashmiri walnuts to your bread, cakes, or cookies for extra flavor and nutrition.
- In salads: You can sprinkle chopped Kashmiri walnuts over your salads to give them a crunchy, nutritious boost.
- In energy bars: You can mix them into homemade energy bars for a healthy, satisfying snack.
- In smoothies: You can add a handful to your smoothie for a thicker texture, nutty flavor, and extra nutrients.
- In pesto: You can substitute pine nuts with Kashmiri walnuts in your pesto for a rich, nutty taste.
- On desserts: You can top your ice cream, pudding, or fruit bowl with chopped walnuts for added crunch and nutrition.
- In savory dishes: You can add chopped walnuts to your pasta, rice, or even pizza for a tasty crunch.
- In granola: You can mix them into your homemade granola or muesli for a healthy addition.
Apart from consumption, we also get a lot of queries related to the right way to store walnuts.
How to Store Kashmiri Walnuts?
To keep Kashmiri walnuts fresh and safe, you must store them carefully to avoid damage from insects and mold.
Walnuts should be kept at cool temperatures between −3 to 0 °C (27 to 32 °F) with low humidity. If you don’t have access to refrigeration, store them below 25 °C (77 °F) with as little humidity as possible.
Note: High temperatures and humidity increase the risk of spoilage and harmful mold.
For best results, you can place walnuts in an airtight container in the refrigerator to keep them fresh longer.
Since walnuts can turn rancid quickly, it’s best to use them soon after opening the package.
If you purchase low-quality walnuts, the risk of spoilage skyrockets. That’s why it’s recommended to purchase authentic, premium grade walnuts.
Why Choose Pahadi Amrut’s Kashmiri Walnuts?
At Pahadi Amrut, we bring you premium Kashmiri walnuts, grown naturally in the pristine valleys of Kashmir.
Our walnuts are cultivated with care, following traditional methods to ensure top quality and rich flavor.
Each walnut goes through a careful process from planting to harvesting, with no chemicals involved. Our team ensures that we preserve its full nutritional value so that you could get the best dry fruits from the comfort of your home.
With Pahadi Amrut, you can trust in the purity, freshness, and high standards of our Kashmiri walnuts.
Choose Pahadi Amrut’s Kashmiri walnuts for an authentic experience that supports your health and well-being.
Don’t Miss Out!
Due to the limited availability of high-quality dry fruits, our stock is only available for a short period each year.
