Reach Indians and South East Asians living in Australia



Nobody wants to get Covid-19, but for those who do unfortunately fall ill, they need to ensure they recover fully. The Food Safety and Standards Authority of India (FSSAI) ‘s Eat Right During Covid-19 has released a comprehensive list of foods containing protein, zinc, omega-3 fatty acids, selenium, and vitamin B.

Australian Experts agree these foods should be consumed to help build a robust immune system and aid in the process of recovery. Within this elite group is the humble walnut. Walnuts originated in the Mediterranean and Central Asia and have been consumed by humankind for centuries. Rich in omega-3 fats, walnuts contain higher amounts of antioxidants than most other foods. Nutrition Experts agree that regularly eating walnuts can improve your brain health, prevent heart disease and many forms of cancer. Their strength comes from Vitamin E, melatonin, and abundant polyphenols within the skin of walnuts. Walnuts reduce bad cholesterol and help stop the blockage of your arteries better than many drugs can. Omega-3 fatty acids are good for heart health. In addition, polyphenols fight oxidative stress and inflammation and are believed to combat and prevent diabetes, Alzheimer’s, and more.

Walnuts are approximately 65% fat and 15% of protein. They are low in carbohydrates, and any present is mostly fibre. They contain, amongst others:

  • Folic acid (B9); beneficial during pregnancy as well.
  • B6; to strengthen your immune system and support nerve health.
  • Copper; to promote heart health.
  • Vitamin E; a potent antioxidant.

How do you store walnuts?

You can keep batches in a cool and dry place, such as in a sealed container in a cupboard. They also last in the freezer for up to 18 months.

How should you use them?

  • You can just eat them- they taste great.
  • Also, why not try to crush them into powder and add them to your soups and curries.
  • You can roast them and garnish them on your salads.
  • They work well in cakes and desserts when chopped finely.
  • Some swear by powdered walnuts with honey and milk for a tasty and energising drink.

Why not try also try them in… Ladoos:

  • Roast walnuts lightly on a skillet and let them cool down.
  • Keep one handful of walnuts aside and grind down the remaining walnuts into a powder.
  • Boil milk and sugar until they reduce almost into ¼.
  • Now add powdered walnuts at this stage and mix well.
  • Now add the whole walnuts and mix everything together.
  • Remove the mixture into a greased (ghee) square mould and press the mixture tightly.
  • When cool, cut into square pieces.

…And remember!

A healthy meal when recovering from COVID-19 is crucial. You should always be eating a well-balanced nutritious diet, especially true when recovering from COVID-19 or if you have had covid in the past.

Your immune system will have taken a hammering from the virus, so you need to build muscular inner strength to help recover from a potentially fatal contagion. Nutrient-rich foods, like walnuts, help the process. While the worst of Covid is behind us in Australia, consuming walnuts could boost the immune system of more than 29,000 Australians who recovered from Covid during the past year.

Divya Singh

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