Why You Should Add Walnuts to Your Diet
Walnuts are not only delicious and crunchy, but they are also packed with nutrients that can benefit your health in many ways. Walnuts are one of the richest sources of plant-based omega-3 fatty acids, which are essential for brain and heart health. They also contain protein, fiber, antioxidants, and minerals that can help lower cholesterol, prevent inflammation, and protect against chronic diseases. Here are some of the reasons why you should include walnuts in your daily diet.
Walnuts are good for your heart
Walnuts have been shown to improve blood lipid profiles, which are indicators of cardiovascular health. According to a recent study in the journal Circulation1, adding about a quarter-cup to a half-cup of walnuts to your daily diet for two years can lower your levels of harmful low-density lipoprotein (LDL) cholesterol and intermediate-density lipoproteins (IDL), which are both linked to a higher risk of heart disease and stroke1. Walnuts can also reduce the size and concentration of LDL particles, which are more likely to cause atherosclerosis, the buildup of fatty plaque inside arteries1.
Walnuts are especially rich in alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid that has anti-inflammatory and anti-clotting properties. One ounce of walnuts provides 2.5 grams of ALA, which is more than any other tree nut2. ALA can help lower blood pressure, prevent irregular heartbeats, and improve blood flow3.
Walnuts are good for your brain
Walnuts are often called “brain food” because they resemble the shape of the human brain and contain nutrients that support its function. Walnuts are high in antioxidants, such as polyphenols and vitamin E, that can protect brain cells from oxidative stress and inflammation3. Oxidative stress and inflammation are associated with cognitive decline, Alzheimer’s disease, and other neurological disorders3.
Walnuts also provide omega-3 fatty acids, which are essential for brain development and maintenance. Omega-3 fatty acids can improve learning, memory, mood, and mental health3. They can also prevent or delay the onset of neurodegenerative diseases by modulating gene expression, synaptic plasticity, and neurogenesis3.
Walnuts are good for your weight
Walnuts are high in calories and fat, but they can actually help you control your weight by keeping you full and satisfied. Walnuts contain protein and fiber, which can slow down digestion and increase satiety hormones3. Walnuts also have a low glycemic index, which means they do not cause a rapid spike in blood sugar levels after eating them3. This can help regulate appetite and prevent overeating.
Moreover, walnuts may boost your metabolism and energy expenditure by activating brown fat tissue, which is a type of fat that burns calories to generate heat3. Walnuts may also modulate the gut microbiota, which is the community of bacteria that live in your digestive tract. The gut microbiota can influence your metabolism, immunity, and inflammation3. Eating walnuts may increase the diversity and abundance of beneficial bacteria that can improve your metabolic health3.
How to eat more walnuts
Walnuts are versatile and easy to incorporate into your diet. You can eat them raw or roasted as a snack or add them to salads, cereals, yogurt, oatmeal, smoothies, baked goods, soups, sauces, and more. You can also use walnut oil as a dressing for salads or a drizzle for roasted vegetables. However, walnut oil is not suitable for high-temperature cooking because it can lose its nutritional value and become rancid.
The recommended serving size for walnuts is one ounce (about 14 halves), which provides 185 calories and 18.5 grams of fat. You can adjust this amount according to your calorie needs and preferences. To get the most benefits from walnuts, choose raw or dry-roasted varieties without added salt or sugar. Store them in an airtight container in a cool, dark place or in the refrigerator or freezer to prevent them from going bad.
Tips on how to eat walnuts
- To get the most benefits from walnuts, eat them raw or dry-roasted without added salt or sugar. Avoid walnuts that are coated with chocolate, honey, or other sweeteners, as they can add extra calories and sugar to your diet.
- Walnuts can go rancid quickly because of their high-fat content. To prevent this, store them in an airtight container in a cool, dark place or in the refrigerator or freezer. Use them within a few months of purchase or before the expiration date on the package.
- Walnuts can add crunch and flavor to many dishes and recipes. You can sprinkle them on salads, cereals, yogurt, oatmeal, or smoothies. You can also chop them and add them to baked goods, such as muffins, cookies, breads, or cakes. You can also blend them with water and dates to make creamy walnut milk or with garlic and basil to make a pesto sauce.
- Walnuts can also be eaten as a snack by themselves or mixed with other nuts, seeds, dried fruits, or dark chocolate chips. You can also make your own trail mix by combining walnuts with your favorite ingredients and storing them in a ziplock bag or a jar.
- Walnuts are high in calories and fat, so eat them in moderation and balance them with other healthy foods. The recommended serving size for walnuts is one ounce (about 14 halves), which provides 185 calories and 18.5 grams of fat. You can adjust this amount according to your calorie needs and preferences.
Conclusion
If you are looking for a simple way to boost your health and wellness, you may want to consider adding walnuts to your daily diet. Walnuts are a powerhouse of nutrients that can support your cardiovascular, cognitive, and metabolic health. They are especially high in plant-based omega-3 fatty acids, which have anti-inflammatory and anti-clotting effects. They also contain antioxidants, protein, fiber, and minerals that can help lower your cholesterol levels, improve your brain function, and regulate your weight. You can enjoy walnuts as a snack or incorporate them into various dishes and recipes. Just remember to eat them in moderation and choose unsalted and unprocessed varieties.
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