Walnuts are symbol of intellectuality

Walnuts are symbol of intellectuality since their kernels have convoluted surface inside the shell resembling as that of brain. The nuts are enriched with many health-benefiting nutrients, especially Ω-3 fatty acids that are essential for optimum health.Regular intake of walnuts in the diet help to lower total as well as LDL or “bad cholesterol” and increase HDL or “good cholesterol” levels in the blood. Eating just as much as 25 g each day provides about 90% of RDI (recommended daily intake) of omega-3 fatty acids, overall anti-oxidant activity, including melatonin, ellagic acid, vitamin E, carotenoids, and poly-phenolic compounds. These compounds have potential health effects against cancer, aging, inflammation, and neurological diseases. Wall nuts are excellent source of vitamin E,required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals. It has important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. also very are rich source of minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium. Minaral content per milligrams per 100 grams : Potassium 375-500, Calcium 13-91 and Magnesium 189-278 .
Care should be taken When purchasing whole walnuts, Their shells should not be cracked, pierced or stained, as this is oftentimes a sign of mold development on the nutmeat, which renders it unsafe for consumption. When  purchasing walnuts in bulk or in a packaged container avoid those that look rubbery or shrivelled.walnuts are extremely perishable and care should be taken in their storage. Shelled walnuts should be stored in an airtight container and placed in the refrigerator, where they will keep for six months, or the freezer, where they will last for one year. Unshelled walnuts should preferably be stored in the refrigerator, although as long as you keep them in a cool, dry, dark place they will stay fresh for up to six months.