Walnut Health Benefits: Expert Says Why You Should Add Them To Your Diet

Have you ever considered adding walnuts to your diet? What makes these nuts so beneficial for your health? Rich in flavour and packed with nutrients, walnuts are often called a superfood. With their rich nutrient profile and versatility, walnuts are a smart choice for anyone looking to improve their overall well-being. To know more about this we consulted Dr. Piyush Mishra, General Physician & Immunisation Officer, North East District, New Delhi. Let’s take a look a these expert insights on the various health benefits of walnuts and why they should become a staple in your diet:

Walnuts are incredibly nutrient-dense, providing a variety of essential vitamins, healthy fats, protein, and minerals. Our expert Dr. Piyush Mishra says “Walnuts are particularly rich in omega-3 fatty acids, which are crucial for heart health and brain function. Additionally, walnuts provide a significant amount of fibre, which aids in digestion and helps maintain a healthy gut.” This rich nutrient profile makes walnuts an excellent choice for supporting overall health.

2. Heart Health

Another major benefit of walnuts is their impact on heart health. Dr. Piyush Mishra advises that “The high content of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), helps reduce inflammation and improve the health of blood vessels.” According to nutrition experts, incorporating walnuts into a balanced diet can significantly decrease the risk of cardiovascular diseases. “The American Heart Association, which has identified walnuts as a ‘heart-healthy’ food, says that replacing saturated fats with walnut oil could lower blood pressure and total cholesterol levels when included in a healthy diet”, according to a WebMD report.

3. Brain Function

Walnuts are often referred to as brain food due to their impressive impact on cognitive function. Walnuts have been linked to enhanced cognitive function, making them an excellent food for brain health. The high levels of DHA (docosahexaenoic acid), a type of omega-3 fatty acid, are essential for brain development and function. Incorporating walnuts into your diet can be a delicious way to support brain health. Astudy published in 2020, found that eating walnuts can help improve brain function, including better memory, learning abilities, motor skills, and reducing anxiety.

Dr. Piyush Mishra further shares that, “The omega-3 fatty acids, along with antioxidants and vitamin E, support brain health and may improve memory and cognitive performance. Regular intake of walnuts has been associated with a lower risk of neurodegenerative diseases like Alzheimer’s.”

4. Weight Management

Despite their high-calorie content, walnuts can be beneficial for weight management, research indicates that walnuts can promote satiety, helping you feel full longer. The combination of healthy fats, protein, and fibre helps increase satiety, making you feel fuller for longer. “Walnuts are calorie-dense, but a small2016 study suggests that your body absorbs 21% less energy from them than would be expected based on their nutrients. Eating walnuts may help regulate your appetite (as per Healthline).”

This makes walnuts an ideal snack for those looking to control their weight without feeling deprived.

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5. Bone Health

Walnuts also contribute to maintaining strong bones. The expert advises that “Walnuts contain essential minerals like calcium, magnesium, and phosphorus, which are vital for maintaining strong and healthy bones. These minerals work together to support bone density and reduce the risk of osteoporosis.” Some studies have suggested that walnut consumption may positively influence bone density, making them a valuable addition to the diets of individuals concerned about osteoporosis or other bone-related issues.

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How To Incorporate Walnuts Into Your Diet

Adding walnuts to your diet is easy and versatile. You can snack on them raw or roasted, sprinkle them over salads, or mix them into yoghurt or oatmeal. A handful of walnuts a day is enough to reap their numerous health benefits.

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