Walnuts have long been revered as nutritional powerhouses, loaded with healthy fats, antioxidants, vitamins, and minerals that benefit the brain, heart, and overall well-being. Remember those childhood mornings when your mother gave you a handful of walnuts with a glass of milk? There was a reason for that—walnuts are known for their ability to support memory function and cognitive health, making them essential for everyone.
We talked to a nutritionist to understand how much is too much and how to include them in your diet.
Benefits of walnuts
- Brain health and cognitive function
Walnuts are the only nuts significantly high in alpha-linolenic acid (ACA), which plays a crucial role in reducing inflammation and supporting cognitive function.
Citing a 2020 study published in the journal Nutrients, Ashlesha Joshi, senior nutritionist at Tone30 Pilates explains that there is link between regular walnut consumption to improved memory and slower cognitive decline in older adults.
"High in polyphenols and vitamin E, walnuts help combat oxidative stress, which is associated with neurodegenerative diseases like Alzheimer's and Parkinson's," she says.
- Heart health and cholesterol control
A meta-analysis in the American Journal of Clinical Nutrition in 2018 found that consuming walnuts lowered LDL (bad cholesterol) while maintaining or increasing HDL (good cholesterol), reducing the risk of cardiovascular disease. "Rich in L-arginine, an amino acid, walnuts enhance blood vessel function and improves circulation," Joshi notes.
- Blood sugar regulation and diabetes management
The American Diabetes Association recommends walnuts for managing Type 2 diabetes due to their ability to stabilise blood sugar and reduce insulin resistance.
- Gut health and digestion
According to Joshi, walnuts act as prebiotics, feeding beneficial gut bacteria and enhancing gut microbiome diversity.
How many walnuts to eat?
Scientific studies suggest eating 5-7 walnuts (about 28 gm) per day for optimal brain function and neuroprotection. "This amount is recommended as it contains 2.5 gm of ALA (Omega-3), which is essential for brain cell function, and provides vitamin E and polyphenols, which help protect neurons from oxidative stress," says Joshi.
A 2017 study in the journal Frontiers in Aging Neuroscience also found that individuals consuming at least 30 grams of walnuts daily showed slower cognitive decline and improved processing speed compared to those who did not.
Who should avoid eating walnuts?
While walnuts are highly nutritious, certain individuals should consume them with caution.
"People with nut allergies, individuals with IBS or digestive issues, those prone to kidney stones, people on blood-thinning medications, and individuals watching their caloric intake, should consume walnuts under supervision," Joshi advises.
She adds, "Walnuts can trigger severe allergic reactions, including anaphylaxis in individuals with tree nut allergies. Overconsumptions can also contribute to weight gain if not balanced within a calorie-controlled diet."
Also Read | Health benefits of walnuts: The superfood to control diabetes, reduce calorie intake, keep heart healthy
How to include walnuts in your diet
Here are easy and tasty ways to eat walnuts, according to Joshi:
- Morning brain boost: Add crushed walnuts to oatmeal, smoothies, or yogurt for a nutrient-rich breakfast.
- Snack smart: Eat a handful of raw walnuts with dark chocolate as a mid-day snack.
- Salads and stir-fries: Toss toasted walnuts into salads, sautéed vegetables, or rice dishes for added crunch and nutrition.
- Nut butter alternative: Blend walnuts into a smooth nut butter to spread on toast or apple slices.
- Walnut milk: Blend soaked walnuts with water to create a homemade dairy-free walnut milk, rich in omega-3s.
- Baking & cooking: Use walnuts in banana bread, granola bars, or energy bites.
- Indian cuisine: Add ground walnuts to curries, chutneys, or laddoos for a nutritional boost.
"By incorporating walnuts into meals, snacks and beverages, you can reap their full benefits while enjoying their rich, nutty flavour," Joshi concludes.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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