On seeing a walnut, one often wonders why its structure is exactly like our brain. The interesting thing is that it is not only beautiful in appearance but is actually a boon for our brain and health. It is rich in Omega-3 fatty acid (ALA), which makes it very special for both the heart and the brain. But the question is whether it is right to eat walnuts daily? How many walnuts should be eaten in a day and who should stay away from them? Let us understand all these things in simple language.
What is so special about walnuts?
Walnuts may be small in size, but they pack a powerful nutritional punch. Alpha-linolenic acid (ALA) is an excellent source of plant-based omega-3 fatty acids. They also contain protein, fiber, magnesium, copper, manganese, phosphorus, and vitamin B6, as well as powerful antioxidants called polyphenols, which protect the body’s cells.
Major health benefits of eating walnuts
Great for heart health: Rich in omega-3s, walnuts help lower bad cholesterol (LDL) and control blood pressure. Eating them regularly can significantly reduce the risk of heart disease.
Sharpen your brain: Vitamin E and polyphenols protect brain cells from oxidative stress. This improves memory and focus, and also slows down the decline of mental capacity with age.
Reduces internal inflammation: The ellagitannins present in walnuts, along with the good bacteria in the intestines, prove helpful in reducing internal inflammation in the body.
Regulates blood sugar: It has a low glycemic index, meaning it doesn’t cause sudden spikes in blood sugar levels after eating. It may also help improve insulin resistance.
A boon for skin and hair: The healthy fats and Vitamin E present in it maintain the moisture of the skin and strengthen the hair roots, thereby maintaining the natural shine.
How many walnuts should you eat in a day?
Walnuts are certainly healthy, but they also contain a significant amount of calories. Eating too much of them can lead to weight gain or stomach problems (such as gas or indigestion).
According to experts, eating about 28 grams (about 7 whole walnuts or 14 halves) a day is considered sufficient. This amount provides the body with all the essential nutrients without any extra calories.
Eat raw or soaked?
Many people prefer to eat walnuts after soaking them. Soaking reduces the phytic acid content, making them easier to digest for those with sensitive stomachs. However, there’s no significant nutritional difference between raw and soaked walnuts. You can choose either method based on your convenience and preference.
Who should avoid eating walnuts?
People who are allergic to tree nuts may experience a serious allergic reaction from eating walnuts.
Those with irritable bowel syndrome (IBS) or serious digestive problems should also eat it with caution.
If you feel itching or burning sensation in your mouth after eating walnuts, then stop consuming it and consult a doctor.
In conclusion, walnuts, eaten in moderation, are an excellent superfood for your overall health. Eating a handful (about 7) of walnuts a day can help you maintain good health and well-being for a long time.