Walnuts contain important phytochemicals, as well as high amounts of polyunsaturated fats that offer potential benefits for both brain health and function. Omega-3 fatty acids play a part by helping reduce oxidative stress in the brain but also by helping to improve brain signalling and neurogenesis, which is how new neurons are formed.
As well as high levels of beneficial fats, other important nutrients such as vitamin E, folate and the protective phytochemical, ellagic acid, are all found in walnuts, and contribute to its neuroprotective and memory enhancing properties.
Discover the 10 foods that can boost your brainpower.
2. Mood-boosting
Omega-3 fatty acids are important for the development and function of the central nervous system. Promising research and clinical evidence indicate omega-3 fatty acids could well play a role in certain mood disorders.
Although, a study specifically evaluating the effect of walnuts reported mixed findings, the inclusion of walnuts in the diet of non-depressed, young healthy males did appear to improve mood.
3. Heart healthy
The Journal of Nutrition reports that consumption of walnuts may reduce the risk of cardiovascular disease, and that walnut oil provides more favourable benefits to endothelial function, which is the lining of the inside of our blood and lymphatic vessels. There has also been research into whole walnuts, and how they can improve cholesterol levels and markers for inflammation, which is also connected to a reduced risk of heart disease.
A study by the British Journal of Nutrition found that those who consumed nuts more than four times a week reduced their risk of coronary heart disease by as much as 37 per cent.
4. May support weight loss
There has been some evidence to demonstrate that consuming walnuts in the place of other foods does not cause weight gain, even though they are energy rich, offering a great snack alternative for those looking to manage their weight.
5. Support a healthy digestive system
A recent animal study has shown consuming walnuts can enrich the gut microbiota, the community of beneficial microbes which live in our intestines, and in particular increase strains of beneficial probiotic bacteria. This has been repeated in humans with reports of increases in beneficial strains and especially those which produce butyrate, a by-product which supports the health of the gut.
This is the right way to eat walnuts to get maximum benefits
Walnuts are known for improving brain function and boosting memory. Apart from this, walnuts carry a long list of lesser-known health benefits as well. Do you know that the way you consume walnuts also decides how beneficial they are? Well, there is a certain way to eat walnuts with which you can gain maximum benefits.
Though walnuts can be eaten as it is by removing the outer shell, the best way to have them is by soaking overnight. Just soak 2-4 walnut pieces overnight in a cup of water and have them first thing in the morning. Soaking walnuts helps in reducing the bad cholesterol levels in the body. They are also easier to digest as compared to normal walnuts. Your body can absorb nutrients from soaked walnuts in a much better way.
Walnuts are indeed a superfood, as they are loaded with carbohydrates, protein, good fat, fibre, vitamins, calcium, iron and potassium. Apart from improving good cholesterol levels and keeping the heart healthy, walnuts are also beneficial for people with diabetes. Walnuts are also rich in omega-3 fatty acids and help prevent stress and anxiety. They also have alpha-linolenic acid, which makes your bones and teeth stronger.
As walnuts are a rich source of iron, calcium, potassium and zinc, they help in boosting your metabolism. It further aids in efficient weight loss. Walnuts contain good fats which don’t add to your weight or calories. Their fibre content also keeps you full for longer and prevents frequent hunger pangs.
If you find eating walnuts raw a little boring, then there are several interesting ways to have them. Just crush a few roasted walnuts and include them in your paratha stuffing. This will make your paratha crunchier and also add an extra nutty taste.
Walnuts can also be added, to protein shakes and smoothies by crushing them along with other ingredients. You can also make a homemade walnut chutney or dip by using walnuts, garlic, ginger, lemon juice, oil and salt and pepper. A little bit of mint can be added, to the chutney as well.
For kids who are fussy eaters, this trick will work wonders. Just mix some cocoa powder and honey. Throw in some walnuts in the paste and coat them well. Let them dry and store in an airtight jar.
