Walnuts are nutritious seeds that are filled with fats, fibre, vitamins and minerals. The ancient Greeks used the term Karyon to describe it, which means head. This was said because of their distinct shape. Walnuts have numerous health benefits. You must at least eat 5 walnuts daily. You can eat them raw or roasted, or add them as part of garnish on your muesli. Here are a few health benefits of walnuts.
Antioxidants
In comparison to any other common nut, walnuts are loaded with antioxidants. In a 2022 study, it was found that in healthy adults above the age of 60, the bad cholesterol (LDL) had reduced due to daily intake of walnuts.
https://www.mdpi.com/2072-6643/14/7/1473
Inflammation
Walnuts are super nutritious, and they also contain anti-inflammatory properties. Inflammation can be the cause of many serious health problems like heart disease, type two diabetes, Alzheimer’s disease and even cancer. After all, walnuts are packed with omega-3 fats, magnesium and amino acids that help in decreasing inflammation.
Healthy gut
It is important that your gut promotes the growth of healthy bacteria, and other microbes in order to break down the food and help with proper digestion. An unhealthy composition of bacteria can increase your risk of indigestion. It can also cause obesity or heart disease.
Lower type two diabetes
Walnuts help with weight management. Excessive weight can increase high blood sugar and diabetes. With the intake of walnuts in your everyday diet, it can help you regulate your blood sugar levels.
Good brain function
It might be a lucky coincidence that a walnut is shaped like a tiny brain. Did you know it is actually good for the function of your brain? As per a study, Beneficial Effects of Walnuts on Cognition and Brain Health, it was found that the nutrients and antioxidants present in walnuts help in good brain functioning including good memory, learning skills, and motor development to name a few. It may also improve the symptoms of Parkinson’s disease.
Here’s how you can add walnuts to your diet-
– You can add them as a garnish on your smoothie or other health drinks.
– You can use them in dips and sauces.
– They can be used in brownies, breads and cakes as an ingredient.
– Crush them and add them to your salad or pasta for a crunchy texture.
– You can also use walnut oil in a vinaigrette or for dressing.
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