Walnuts are a superfood because they include carbs, protein, good fats, fibre, vitamins, calcium, iron, and potassium. Walnuts have so many advantages that a mere handful may boost the nutritional content of your meal, keep you full for hours, avoid mid-meal cravings, and help you maintain a healthy weight, Dr Apurrva Sawant, Preventive Healthcare Expert told Financial Express.com.
Here are some of the benefits of eating soaked walnuts:
- A rich source of Omega-3 fatty acids: Omega-3 fatty acids are vital for general health, and walnuts are an excellent plant-based source of these nutrients. Soaking walnuts increases Omega-3 bioavailability, allowing your body to absorb and use them more easily. These fatty acids are renowned for their anti-inflammatory qualities, which help improve joint health and mood management. Including soaked walnuts in your morning routine guarantees that you receive a daily dosage of these essential nutrients.
- Rich in antioxidants: Walnuts are the most antioxidant-rich nut. Walnuts’ strong vitamin E concentration contributes to its reputation as an antioxidant-rich superfood. This fat-soluble vitamin is a powerful antioxidant that protects cell membranes from free radical damage. What distinguishes walnuts from other antioxidant-rich foods is the synergistic interplay of their different components. The combination of polyphenols, vitamin E, omega-3 fatty acids, and other bioactive components present in walnuts forms a potent antioxidant synergy.
- Reduce the risk of cancer: Animal and human research indicate that consuming walnuts may lower the risk of various malignancies, such as breast, prostate, and colorectal cancer.
As previously stated, walnuts have a high concentration of ellagitannins, a kind of polyphenol. Certain gut microorganisms can convert them into chemicals known as urolithins. Urolithins can have anti-inflammatory qualities in the gut, which could explain why eating walnuts can protect against colorectal cancer. These anti-inflammatory properties may also help protect against other malignancies.
Furthermore, urolithins have hormone-like characteristics, allowing them to block hormone receptors in the body. This may help to lower your risk of hormone-related malignancies, including breast and prostate cancer. However, additional human research is needed to evaluate how consuming walnuts affects the risk of these and other malignancies.
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- Reduces the risk of type 2 diabetes: Walnuts are proven to promote insulin sensitivity, making them an excellent choice for anyone at risk of developing type 2 diabetes. Including soaked walnuts in your morning routine can help control blood sugar levels. The combination of healthful fats, fibre, and protein in walnuts slows sugar absorption in the circulation, lowering the risk of blood sugar rises and supporting improved glycemic control.
- Promotes brain health: Walnuts are beneficial to the brain due to their high content of nutrients such as polyunsaturated fat, flavonoids, and vitamin E. All of these components diminish inflammation and oxidative stress in the brain. Furthermore, consuming walnuts has been linked to improved brain functions such as processing speed, mental flexibility, and memory.
According to Dr. Sawant, walnuts are a highly nutritious nut. It is good for your health if you take it daily especially in soaked form since then they are simpler to digest than uncooked.
“The reduction of phytic acid in nuts, which is achieved by soaking walnuts, also leads to enhanced absorption. Those with a weak stomach may find it more difficult to digest raw walnuts. Not only does soaking help digestion and absorption, but it also reduces the heat of the walnut,” Dr. Sawant said.
