Written by: Deepa Sarkar
8 October 2025
Have you ever wondered why nutritionists refer to walnuts as "brain food"?
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Walnuts contain a variety of vitamins, minerals, and essential fats; eating the size of a small handful every morning has the capacity to improve your energy, your brain, and your overall wellbeing. Let's explore more about it!
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Walnuts have omega-3 fatty acids, which improve, memory, focus, and brain function. Eating walnuts probably helps to lower your risk of memory and cognitive decline due to aging.
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Eating a hand full of walnuts every morning can lower levels of bad cholesterol (LDL) and raise levels of good cholesterol (HDL). The antioxidants and the healthy fats support improved circulation and a healthier heart.
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Walnuts are a natural prebiotic that feeds and grows good bacteria in your gut. A healthy gut promotes good digestion, improved immune function, and a better mood.
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Walnuts can be helpful for those with diabetes or insulin resistance. The healthy fats and fiber can help regulate blood sugar and improve metabolism.
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The magnesium, calcium, and phosphorus in walnuts helps to build stronger bones and joints which can lessen the risk of developing osteoporosis over time.
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Although walnuts are healthy, a small amount is best. Eating ¼ of a small handful (about 4–6 halves) will reduce your risk of excess calories or digestive issues. Always consult your nutritionist before adding anything new into your diet.
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