When it comes to nutritious dry fruits, walnuts (akhrot gerry) are considered one of the most powerful superfoods. Packed with antioxidants, omega-3 fatty acids, vitamins, and minerals, the health benefits of eating walnuts are remarkable. From improving heart health to boosting brain performance, walnuts are truly a natural gift for overall wellness.
In Pakistan, akhrot gerry (walnut kernels) are widely enjoyed, especially in winters, as part of traditional snacks and desserts. With growing awareness about healthy diets, more people are now including walnuts in their daily routine. This article will explore the top 10 health benefits of eating walnuts, their nutritional profile, best ways to eat them, and updated walnut prices in Pakistan (2025).
Nutritional Profile of Walnuts (Akhrot Gerry)
Walnuts are nutrient-dense and provide essential energy for daily needs. A 28-gram (1-ounce) serving contains:
- Calories: ~185
- Protein: 4 grams
- Fats: 18 grams (majority are healthy polyunsaturated fats)
- Omega-3 fatty acids: 2.5 grams
- Fiber: 2 grams
- Magnesium: 11% of daily requirement
- Vitamin B6: 8% of daily requirement
- Antioxidants: Polyphenols
This powerhouse combination explains why the health benefits of eating walnuts are so highly valued across the world.
Top 10 Health Benefits of Eating Walnuts
1. Supports Heart Health
One of the most popular health benefits of eating walnuts is their role in heart health. The omega-3 fatty acids and antioxidants reduce bad cholesterol (LDL), lower blood pressure, and improve circulation.
2. Boosts Brain Function
Walnuts are often called “food for the brain” because their shape even resembles the human brain. Rich in DHA, a type of omega-3, they support memory, learning, and focus. Students and professionals can especially benefit from this.
3. Helps with Weight Management
Although high in calories, walnuts keep a person full for longer, thanks to protein and fiber. Including them in the diet can reduce cravings and support healthy weight management.
4. Improves Skin Health
Vitamin E, healthy fats, and antioxidants found in walnuts contribute to glowing, hydrated skin. Eating walnuts daily helps fight wrinkles, dryness, and premature aging.
5. Strengthens Hair
Another wonderful health benefit of eating walnuts is hair nourishment. Biotin and omega-3 fatty acids strengthen hair, reduce hair fall, and promote natural shine.
6. Supports Bone Health
Walnuts are rich in magnesium, phosphorus, and calcium – all vital for strong bones. Regular consumption may prevent issues like osteoporosis.
7. Manages Diabetes
For people with diabetes, walnuts are an excellent snack. They have a low glycemic index and improve insulin sensitivity, helping regulate blood sugar levels naturally.
8. Improves Digestive Health
The fiber in walnuts supports gut bacteria and prevents constipation. A healthy digestive system is another hidden health benefit of eating walnuts.
9. Reduces Inflammation
Chronic inflammation can lead to serious health issues. Walnuts contain polyphenols and alpha-linolenic acid, which fight inflammation and promote healing.
10. Promotes Healthy Aging
Rich in antioxidants, walnuts protect cells from damage and slow down aging. They support both physical vitality and mental sharpness in older adults.
How to Eat Walnuts (Akhrot Gerry) for Best Results
To enjoy maximum health benefits of eating walnuts, they can be consumed in various ways:
- Raw walnuts: The simplest and healthiest snack.
- Soaked walnuts: Soaking overnight improves digestion and nutrient absorption.
- Walnut oil: Used for cooking or as salad dressing.
- Walnuts in desserts: Common in halwa, kheer, and cakes in Pakistan.
- With breakfast: Added to cereals, oatmeal, or smoothies.
Walnut (Akhrot Gerry) Prices in Pakistan – 2025 Update
In Pakistan, walnuts are sold both in shell and as kernels (akhrot gerry). Prices may vary based on quality and origin (local vs imported).
- Walnuts in shell: Rs. 1,600 – Rs. 1,900 per KG
- Walnut kernels (Akhrot Gerry): Rs. 2,200 – Rs. 2,600 per KG
💡 At Dry Delights Store, premium-quality akhrot gerry is available for Rs. 2400 per KG, with guaranteed freshness and rich taste.
Final Thoughts
The health benefits of eating walnuts are endless – from sharper memory to stronger bones and glowing skin. Known as akhrot gerry in Pakistan, walnuts are not just a dry fruit; they are a complete wellness package.
Including just a handful of walnuts in the daily diet can improve heart health, digestion, and even mental performance. For those looking to buy the best quality, Dry Delights Store offers fresh, handpicked walnuts at an affordable price.
