Walnut, known as the ‘king of nuts’, is considered extremely beneficial for health. Omega-3 fatty acids, proteins, vitamins and minerals are found in abundance in it. But the question is, should it be eaten daily or only 3 days a week is enough? Experts have given information about both its benefits and disadvantages.
Benefits of eating walnuts daily
beneficial for the heart
Omega-3 fatty acids present in walnuts keep heart arteries healthy, control blood pressure and help in reducing cholesterol.
mental health
Daily consumption of walnuts improves memory and brain function. It increases mental clarity by keeping neurotransmitters active.
Immunity and Antioxidants
Walnuts contain antioxidants which eliminate free radicals in the body and strengthen immunity.
curb weight
Eating 4–5 walnuts daily improves metabolism and reduces hunger for a long time.
Benefits of eating walnuts 3 days a week
weight control easy
If you are trying to lose weight, then eating walnuts 3 days a week keeps calories under control and excess fat does not accumulate in the body.
enough for heart and brain
Even if walnuts are consumed in small quantities, essential nutrients for the heart and brain are available. 5–6 walnuts 3 days a week are considered sufficient.
mild effect on digestion
Eating walnuts daily may cause gas or flatulence in some people. Eating 3 days a week reduces this problem.
Expert advice
Daily intake: If weight is controlled and there are no stomach or allergy related problems, then eating 4–5 walnuts daily is beneficial.
3 days a week: People who want to lose weight, have diabetes or stomach problems can take walnuts 3 days a week.
With meals: Adding walnuts to breakfast or salad is the easiest and most nutritious way to do so.
Avoid excessive consumption: Eating walnuts in large quantities can lead to high calories and make the stomach feel heavy.
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