When you look at walnut kernels, the first thing you’d notice is their resemblance to the human brain, and for good reason. For ages, this crunchy and tasty nut has been applauded as a brain-boosting food. When in reality, a walnut is much more than that. This crunchy snack has an amazing nutrient profile that can provide several health benefits. From brain health to keeping your heart in better shape, when consumed daily, walnuts improve your health in multiple ways. So whether you love munching on these walnuts as a snack or top your breakfast oatmeal with them, join us as we delve into the health benefits of eating walnuts every day.
What Makes Walnuts ‘Special’?
When its hard shell is split apart, a wrinkled, edible seed is revealed. This crunchy nut is considered to be among the healthiest foods found in nature. Walnuts are different from other nuts for a number of reasons, beginning with their special nutritional makeup. They contain vitamins, minerals, fiber, protein, and omega-3 fatty acids. They are a great source of dietary fiber, plant-based protein, and essential minerals like manganese, copper, and magnesium. Additionally, it contain antioxidants, vitamin E, and different polyphenols that help the body fight inflammation and oxidative stress. These nutrients are essential for the health of the body and brain.
Health Benefits Of Eating Walnuts Every Day
1- Boosts Brain Health
Perhaps the most well-known benefits of walnuts are their benefits for brain health. Walnuts’ high quantities of polyunsaturated fats and polyphenols make them useful for the brain, among other things. DHA is a vital omega-3 fatty acid that is abundant in walnuts and has been connected to enhanced memory and cognitive function. Also, omega-3 fatty acids in them help shield the brain from oxidative stress-related damage. Good fats, vitamin E, and ellagic acid all help to improve memory performance. Furthermore, the polyphenolic chemicals found in walnuts reduce inflammation and oxidative stress in brain cells. This increases the transmission between brain cells and helps them produce new ones. Furthermore, some research suggests they may help decrease brain aging and lower the risk of neurodegenerative disorders such as Alzheimer’s.
2- Improves Gut Health
Walnuts are high in soluble and insoluble fiber, which helps to maintain a healthy gut. Fiber helps to maintain regular bowel motions and stimulates the growth of good gut flora. It can also lessen the chance of developing gastrointestinal conditions, including diverticular disease and constipation. It also nurtures bacteria that are beneficial to gut health, such as probiotics and butyric acid producers. A healthy gut microbiome promotes digestion, immunity, and even mental wellness. Moreover, walnuts’ omega-3 fatty acids can aid in better digestion and the reduction of intestinal inflammation. Increasing your intake of walnuts can help you reap these digestive health benefits.
3- Supports Heart Health
Walnuts are often regarded as a heart-healthy food for a good reason. Omega-3 fatty acids, which are abundant in walnuts, have been demonstrated to support heart health. It is also recognized that essential fatty acids raise HDL, or good cholesterol, and lower LDL, or bad cholesterol, both of which are critical for heart health. Walnuts have heart-healthy properties that go beyond lowering cholesterol. It’s’ antioxidants protect cardiac tissues and minimize the risk of heart disease by reducing oxidative stress.
4- Aids in Weight Loss
Walnuts will also help you with weight loss if consumed the right way, hence acting as a strong tool in weight reduction. Their fiber, proteins, and healthy fats join forces to create a strong feeling of fullness or satisfaction. According to research, eating walnuts can actually improve activation in the area of the brain that helps people reject very enticing food cues and thus make it easier to stick to a balanced diet. Hence, walnuts added to your diet will help in your weight loss journey when combined with a healthy diet and active lifestyle.
5- Keeps Your Skin Glowing
Walnuts are a powerhouse of nutrients that nourish your skin from within. Their high omega-3 fatty acid content keeps the skin’s natural oil barrier maintained and prevents dryness or any sort of irritation. Vitamin E and polyphenols contained in walnuts are considered potent antioxidants, which help the skin cells fight the oxidative stress caused by UV rays and pollution. Besides, anti-inflammatory properties can help in soothing acne and redness and promoting even skin tone. Eating a small handful of walnuts on a regular basis may support collagen production because of their copper and zinc content, thus keeping the skin supple, elastic, and youthful.
6- Combats Inflammation
Chronic inflammation is one of the major drivers of aging and many lifestyle diseases, from heart problems to diabetes. Walnuts, which are rich in alpha-linolenic acid (ALA), polyphenols, and antioxidants, have natural anti-inflammatory effects that help fight against this silent stress placed on the body. These compounds reduce inflammatory markers such as CRP (C-reactive protein) and support healthier blood vessels and tissues. Moreover, the high antioxidant content of walnuts neutralizes free radicals, slowing cellular damage that contributes to the development of aging. Regular consumption may improve not only internal health but also vitality, sharpness of the brain, and skin resilience, thus allowing you to grow older more gracefully.
7-Lowers the Risk of Diabetes
Our bodies naturally react to stress and infection by becoming inflamed, but this can lead to insulin resistance, which prevents the body from using sugar. This elevates blood sugar levels, increasing your chances ofdeveloping diabetes or becoming obese. Because of their high antioxidant content, walnuts and walnut oil can lower blood sugar levels, lowering your chance of developing diabetes. According to studies, these antioxidants also have anti-inflammatory properties, which help reduce your risk of type 2 diabetes.
FAQs
How many walnuts should I eat in a day?
Eating 28-30 grams of walnuts, meaning 6-8 walnut halves, should be enough to provide you with the health benefits without adding too many calories.
Can I eat walnuts on an empty stomach?
Yes, eating them on an empty stomach in the morning is actually good for you; it boosts your digestion and can help your body absorb nutrients better.
How do walnuts improve heart health?
Walnuts are beneficial for your heart because they decrease “bad” cholesterol, reduce inflammation, and make blood vessels healthier.
Why are walnuts called ‘brain-food’?
Walnuts are full of Omega-3s and antioxidants that help lower oxidative stress and inflammation in the brain. This is very important for keeping your memory and brain function sharp as you get older.
Do I need to soak walnuts before eating?
You don’t necessarily need to soak them. Some people soak them overnight to make them easier to digest and to absorb nutrients, but this is not necessary to get the main health benefits.
(The article is written by Ehsan Siddiqui, Team Lead, Clinical Health & Content and reviewed by Monalisa Deka, Senior Health Content Editor)
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