1. Rich in Nutrients
Walnuts are packed with healthy fats, protein, fiber, vitamins, and minerals, including:
- Omega-3 fatty acids (alpha-linolenic acid, or ALA)
- Vitamin E (a powerful antioxidant)
- B vitamins (such as folate, B6)
- Minerals like magnesium, phosphorus, copper, and manganese
2. Heart Health
- Lowers bad cholesterol (LDL) and may improve good cholesterol (HDL).
- Reduces inflammation due to high antioxidant content.
- Improves blood vessel function, reducing the risk of heart disease.
3. Brain Health
- Supports cognitive function due to omega-3s and antioxidants.
- May help delay age-related brain diseases like Alzheimer’s.
- Improves memory and mental clarity.
4. Anti-Inflammatory & Antioxidant Properties
- Contains polyphenols and vitamin E, which fight oxidative stress.
- May reduce the risk of chronic diseases like cancer and diabetes.
5. Supports Gut Health
- Promotes the growth of beneficial gut bacteria, improving digestion.
- High fiber content aids in bowel regularity.
6. Weight Management
- Despite being calorie-dense, walnuts promote satiety, helping control appetite.
- Healthy fats and protein help maintain metabolism.
7. May Lower Diabetes Risk
- Helps improve blood sugar control and insulin sensitivity.
8. Supports Healthy Aging
- Antioxidants protect cells from damage, promoting longevity.
9. Bone Health
- Contains essential minerals like magnesium and phosphorus for strong bones.
10. May Improve Sleep
- Contains melatonin, a hormone that regulates sleep cycles.
How to Eat Walnuts?
- Eat raw or roasted as a snack.
- Add to salads, oatmeal, yogurt, or smoothies.
- Use in baking (cookies, bread) or as a topping for desserts.
Recommended Intake
A small handful (about 7-10 walnuts or 28-30g) per day is sufficient to reap benefits without excess calories.
