Walnuts, a brain-shaped dry fruit, are known for their many benefits, especially for brain health. Many studies over the years have touted the superfood’s anti-inflammatory and anti-oxidative properties that help support cognitive function. A recent study by Spanish researchers published in the journal eClinicalMedicine found that boys and girls who eat a handful of walnuts a day or at least three times a week can significantly improve their cognitive abilities, which include attention. (Also read: Dried Walnuts: Why It’s a Superfood; (Learn the amazing benefits and right time to eat food from experts)
Rich in important brain nutrients – alpha-linolenic acid, plant-based omega-3 fatty acids, and polyphenolic compounds, walnuts can effectively reduce oxidative stress and inflammation, two factors that lead to cognitive decline. According to the National Library of Medicine, oxidative stress and neuroinflammation are part of the aging process, and mild cognitive impairment, Alzheimer’s disease, and other brain disorders. Walnut supplementation may improve cognition and reduce the risk or progression of cognitive impairment and Alzheimer’s.
Walnuts can boost brain power in all age groups, from newborns to the elderly.
“Walnuts are the top nut for brain health. They contain high concentrations of DHA, a type of omega-3 fatty acid. Among other things, DHA may protect brain health in newborns, improve cognitive performance in adults, and prevent or improve age-related cognitive decline.” Do it,” says Sonia Bakshi, nutritionist and founder of DtF.
Best time to eat walnuts, how to add them to your diet
Walnuts can be soaked overnight and eaten in the morning to improve digestion and nutrient absorption. It is also a good idea to add them to your smoothies, salads, shakes, sauces, breakfast cereals, desserts, porridges.
“The best time to eat walnuts in summer is in the morning. You can soak 6 to 8 half walnuts at night and consume them on an empty stomach. You can add them to your smoothies or make walnut chutney. Grind the walnuts and sprinkle them on salads,” says Bakshi.
Benefits of walnuts
Walnuts are not only great for your brain function, but also for gut health. Their anti-inflammatory properties also protect against heart disease, type 2 diabetes and cancer. Along with a handful of walnuts can make you feel fuller and thus help curb the urge to snack frequently between meals.
1. Prevents inflammation
Inflammation is the root cause of many diseases, including heart disease, Alzheimer’s, type 2 diabetes and cancer. Since walnuts contain polyphenols, they help fight inflammation.
2. Gut health
Studies have shown that a healthy gut ensures better overall health. Eating wet walnuts helps increase beneficial bacteria that nourish and promote gut health, which in turn keeps your brain active.
3. Controls appetite, promotes weight loss
Regular consumption of wet walnuts increases activation in the brain region that helps resist over-tempting food. Thus, walnuts help control appetite and hunger.
4. Helps lower blood pressure
High blood pressure can be a major risk factor for stroke. Wet walnuts are known to lower blood pressure, especially diastolic BP.
5. Protects against Alzheimer’s
Nutrients found in walnuts help reduce oxidative damage to the brain. Regular consumption of wet walnuts has been shown to significantly improve memory and learning ability, faster processing speed and more mental flexibility.