Going Nuts: Walnuts

Scientific Name: Juglans regia

Walnuts existed about 7000 BC and are very abundant in Nepal and in European counties. They are further exported to other countries, thus, there are many different types of species that came to be, one such is the Black Walnut. Walnut trees can grow up to more than 30 meters tall. The leaves are green, arranged alternately and the tree produces male and female flowers. The fruit is colored green and fleshy; when it ripens, it just falls off from the tree. Inside it has a seed that has a thin outer layer which eventually hardens later on. Inside the covering is the edible part of the seed - the Walnut.

Walnuts are rich in manganese, thiamin, folate, zinc, potassium, phosphorous, calcium and iron. It also has Vitamin B6 and protein. Eating Walnuts can reduce diabetes, cancer and brain health problems. It can also improve reproductive health in men.

This can be added to cake toppings, ice creams, and salads. Walnuts are great in carrot cakes, pumpkin soups, Banana-Walnut Shakes and a lot more. Also, it can be toasted and eaten right away :)