Nuts are valued as an impressive source of nutrients and a wholesome snack. Walnuts in particular, abound with dense nutrients that offer phenomenal health benefits. Brown in colour, crunchy and enclosed in a hard shell walnuts resembles the human brain and it is famed as ‘brain food’. Several studies have proven that consuming walnuts regularly may help improve brain health and function. Walnuts are better than most other nuts, as they encompass healthy amounts of polyunsaturated fatty acids, proteins, vitamins E, B6, folate, thiamine, and minerals such as potassium, iron, zinc, selenium, and magnesium. They are made up of 65% of healthy fat and 15% of proteins. Walnuts are a good source of the plant form of omega 3 fatty acids like alpha-linolenic acid, which help to lower the risk of cardiovascular diseases.
Being low in calorie and high in dietary fibre, walnuts serve as the best snack for those who want to shed excess kilos. Right from augmenting heart health, strengthening the immune system to controlling blood pressure, adding walnuts to the diet regimen is well-known to enhance overall health and well-being.
It is also known to exhibit higher antioxidant activity than any other nut. This trait comes from Vitamin E, melatonin, and plant compounds called polyphenols which are heaped in the skin of walnuts. Incorporating walnuts in the diet prevent oxidative damage of bad cholesterol and avert the build-up of plaque in the arteries.
How Many Walnuts To Have In A Day?It is recommended to have about 3-4 shelled walnuts in a day, however, avoid having these nuts on an empty stomach. Walnuts can be best taken as mid-morning or an evening snack.
Also Read: 5 Incredible Nuts To Boost Your Heart Health - Infographic
Ways To Add Walnuts To Your Diet
Walnuts are readily available and easy to add to your diet. Toss them around in salads or use them to make delectable desserts. Some of the ways to add these nutrient powerhouses into meal include:
- Munch on walnuts as a healthy standalone snack
- Add them liberally on fruit or green salads
- Blend them in nutritious dips and sauces
- Sprinkle on breakfast cereals or yogurt
- Roast and added in nut trail mix
- Whip them to make energy-dense smoothies
- Roast and add them in vegetable stir-fries
Well, walnuts are prized as one of the most effective superfoods and hold a significant role in uplifting optimal health and well-being. Foray this infographic for more details.