Walnuts (Akhrot)

This brain-shaped nut is a single-seeded stone fruit that contains healthful fats, protein, and fiber. Generally, they are eaten as it is after removing the shell, but you can also add them to your salad, breakfast cereals, baked food, and pasta.

Benefits:

1. Reduces the risk of cancer and heart diseases.
2. Helps manage risk of diabetes.

1 ounce (28g) serving of Walnut:

• Protein 4.3 grams
• 185 calories
• Carbs 3.9 grams
• Fiber 1.9 grams
• Fat 18.5 grams
• Sugar 0.7 grams