This thing can cure 18 diseases.. But most people don’t know the right way to eat it | Fitness

Walnuts, often referred to as the "brain food," are not only delicious but also packed with numerous health benefits. These nutrient-dense nuts have been a part of human diets for centuries, valued for their rich taste and impressive nutritional profile. Understanding the health benefits of walnuts and the optimal time and amount to consume them can help you incorporate them effectively into your diet.

 

Nutritional Profile of Walnuts 

Walnuts are a powerhouse of essential nutrients. A one-ounce (28 grams) serving of walnuts (about 14 halves) contains: 

Calories: 185

Protein: 4.3 grams

Fat: 18.5 grams (predominantly healthy polyunsaturated and monounsaturated fats)

Carbohydrates: 3.9 grams

Fiber**: 1.9 grams

Omega-3 Fatty Acids: 2.5 grams

Vitamins and Minerals: Significant amounts of manganese, copper, magnesium, phosphorus, vitamin B6, folate, and vitamin E

 

Health Benefits of Walnuts 

1. Heart Health: 

Omega-3 Fatty Acids: Walnuts are one of the best plant-based sources of alpha-linolenic acid (ALA), an omega-3 fatty acid that promotes heart health by reducing inflammation and improving cholesterol levels. 

Antioxidants: High levels of antioxidants, including polyphenols, vitamin E, and melatonin, help protect the heart by reducing oxidative stress and inflammation.

 

2. Brain Health: 

Cognitive Function: The omega-3 fatty acids, polyphenolic compounds, and antioxidants in walnuts contribute to improved brain function and neuroprotection. Regular consumption has been linked to better cognitive performance and a reduced risk of neurodegenerative diseases. 

Mood Regulation: Walnuts contain compounds that may help reduce symptoms of depression and support overall mental health.

 

3. Weight Management: 

Satiety: Despite being calorie-dense, walnuts can aid in weight management by promoting satiety. Their healthy fats, protein, and fiber content help you feel full longer, reducing overall calorie intake.

 

4. Diabetes Management: 

Blood Sugar Control: Walnuts have a low glycemic index and contain fiber and healthy fats that help regulate blood sugar levels, making them a good choice for individuals with diabetes or at risk of developing diabetes.

 

5. Anti-Inflammatory Properties: 

Chronic Disease Prevention: The anti-inflammatory compounds in walnuts help combat chronic inflammation, a key factor in the development of various diseases, including heart disease, cancer, and arthritis.

 

6. Gut Health: 

Prebiotic Effects: Walnuts act as a prebiotic, promoting the growth of beneficial gut bacteria. A healthy gut microbiome is essential for digestion, immune function, and overall health.

 

Optimal Time and Amount to Consume Walnuts 

1. Recommended Daily Intake: 

Moderation is Key: Consuming 1 ounce (about 14 halves or a small handful) of walnuts daily is generally recommended to reap their health benefits without excessive calorie intake. This amount provides a good balance of nutrients and fits well into a balanced diet.

 

2. Best Time to Eat Walnuts: 

Morning: Eating walnuts in the morning can boost metabolism and provide sustained energy throughout the day. Adding them to breakfast foods like oatmeal, yogurt, or smoothies is a great way to start your day. 

Snacks: Walnuts make an excellent mid-morning or afternoon snack, helping to curb hunger and prevent unhealthy snacking. 

Before Bed: Consuming a few walnuts before bed can improve sleep quality due to their melatonin content, which regulates sleep-wake cycles.

 

Tips for Incorporating Walnuts into Your Diet 

1. Add to Breakfast: Sprinkle walnuts on oatmeal, yogurt, or cereal.

2. Blend into Smoothies: Add a handful of walnuts to your favorite smoothie recipe for added creaminess and nutrition.

3. Use in Baking: Incorporate walnuts into muffins, bread, and cookies.

4. Salads and Stir-Fries: Toss walnuts into salads or stir-fries for a crunchy texture and nutty flavor.

5. Homemade Trail Mix: Combine walnuts with other nuts, seeds, and dried fruits for a healthy snack mix.

 

Bottom line: 

Walnuts are a nutritious and versatile addition to any diet, offering numerous health benefits, including improved heart and brain health, weight management, and reduced inflammation. Consuming a moderate amount of walnuts daily, around 1 ounce, can help you enjoy these benefits without overindulging. Incorporate them into your meals and snacks throughout the day to enhance your overall health and well-being.