“Eat walnuts, they are good for the brain”.
Long before we understood nutritional labels, this simple piece of advice was passed down by our well wishers. Certainly, walnuts, with their uncanny resemblance to the human brain, are packed with nutrients that are not only good for our brain but also improve the heart health, skin and overall wellbeing.
In this blog, we will zoom into the benefits, limitations, and nutrients of walnuts and understand what makes it so popular.
You may be surprised to know that this dry fruit has travelled for thousands of years from the mountains of Central Asia to the trade routes of the Silk Road, through Roman lands, to reach our diets.
But what makes it popular is its richness in nutrients that benefit our overall health.
They are especially known for:
In India, it is often recommended during winters and for overall strength, especially for children and elderly members.
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Just a handful of walnuts provides essential nutrients like omega-3, protein, calcium, potassium, and more. Let’s check out a simple chart to know the exact nutritional value of these nuts.
According to the U.S. Department of Agriculture (USDA) and multiple nutrition studies, walnuts are one of the richest plant-based sources of omega-3 fatty acids (ALA), which are important for heart and brain health.
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1. Improves Heart Health
It is considered one of the greatest benefits of walnuts. Research published by the American Heart Association suggests that walnuts can reduce the risk of heart disease when eaten regularly. Also, the omega-3 fatty acids present in walnuts may help to:
2. Good for the Brain
No wonder, the shape of walnuts resembles the shape of the human brain so much. Often called ‘brain food,’ walnuts contain compounds like omega-3, antioxidants, and vitamin E that may help improve your cognitive health. These nutrients help protect brain cells from damage and may improve memory and focus.
3. Helps in Weight Management
Walnuts have high calories, but these calories don’t get fully absorbed in your body. According to research published in the National Library of Medicine, the natural compounds present in walnuts, like fibre, protein, and healthy fats, reduce cravings and prevent overeating.
They activate parts of your brain that are connected to hunger control, due to which you feel more satisfied with what you eat and end up eating smaller amounts. So, while you may worry about calories, moderate consumption of walnuts actually adds value in your diet for weight loss.
4. Improves Gut Health
Walnuts act as a prebiotic, meaning they feed good bacteria in your gut. A healthy gut may eventually help in:
5. Benefit Your Skin and Hair
Since walnuts contain compounds like vitamin E, healthy fats, and antioxidants, their regular consumption may help improve your hair and skin quality. Many people also use walnut oil for better nourishment.
6. May Help Control Diabetes
Walnuts have a low glycaemic index, which means they don’t spike blood sugar quickly. Some studies show they may improve insulin sensitivity (how well your body uses sugar).
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You should seek guidance from a dietician or a nutritionist, as the right timings and quantity differ from person to person.
Generally, the ideal quantity can be 4 to 7 walnuts per day, which is about a small handful. This provides benefits without excessive calorie intake.
When it comes to the right time, walnuts can be eaten at any time of the day. They are especially beneficial when taken as a snack between meals for a feeling of fullness. They can also be eaten before workouts to sustain energy. However, the timing depends on individual needs.
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While walnuts are generally safe, consuming them in excess or without care may lead to some issues. The following can be the adverse effects of walnuts:
If you are introducing walnuts into your diet for the first time, start with a small quantity and observe how your body responds.
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Walnuts (akhrot) are a simple yet powerful addition to your diet. From supporting heart and brain health to improving digestion and skin, their benefits are wide-ranging. However, you should make sure that they are eaten in moderation.
If you are unsure whether to add them to your diet or not, and also want other dietary guidance, you can consult with our expert dieticians and nutritionists at the CK Birla Hospital.
How many calories are in a walnut?
A serving of 7 walnuts provides around 185 calories. Though walnuts are a calorie-dense dry fruit, their calories do not get absorbed fully into your body.
Should you soak walnuts?
Yes. Soaking walnuts overnight is often recommended. Soaked walnuts may improve digestion, reduce bitterness, and enhance nutrient absorption.
Do walnuts raise cholesterol?
No. Walnuts actually help lower bad cholesterol (LDL) and improve your heart health when consumed in moderation. However, you should not take them as a medical treatment for high cholesterol. Speak with your healthcare provider if cholesterol is your concern.
How many walnuts should you eat daily?
The intake of walnuts may vary from individual to individual. It is generally considered ideal to eat 4 to 7 walnuts daily for optimal benefits without excess calories. However, you should consult with your dietician before adding them to your daily routine.
Are walnuts tart?
Walnuts are not tart. They have a slightly bitter taste due to natural compounds, which reduces when they are soaked.
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