Walnut | Akhrot | Magaj
Akhrot or Walnuts or Magaj are a great source of all-important omega-3 fatty acids. The walnut kernel consists of two bumpy lobes that look like abstract butterflies. The lobes are off white in color and covered by a thin, light brown skin. They are partially attached to each other. The kernels are enclosed in round or oblong shells that are brown in color and very hard. They contain omega-3 fatty acids, which increase the activity of the brain. Omega-3 fatty acids coupled with iodine and selenium add to ensuring optimum functioning of the brain. Walnuts have antioxidants and proteins that help in imparting a multitude of health benefits. The minerals found in them include calcium, iron, magnesium, phosphorous, potassium, sodium, zinc, copper, manganese and selenium. Vitamins include vitamin C , thiamin, riboflavin, niacin, panthothenic acid. Vitamin B6, folate, vitamin B12, vitamin K and vitamin A. Carotenoids found in walnuts includes beta-carotene, lutein, and zeaxanthin. Melatonin, a hormone that helps induce and regulate sleep, is available in walnuts in a bio-available form.