Best brain food: 7 health benefits of eating walnuts on empty stomach

Most nutritionists say breakfast is the “first meeting of the day” for your brain, and walnuts are akin to panelists who come early, well-prepped, with a briefcase full of benefits. Rich in omega-3 fatty acids, antioxidants, protein, fibre, and an impressive array of vitamins and minerals, these superfoods are rightly called the best "brain foods."

Here's another nugget dietitians swear by: Walnuts, they say, are more potent if you have them on empty stomach. Because it makes it easier for your body to absorb all their goodness before the next food comes in.  Soak them overnight and you give the much-needed boost to your cognitive ability, mood, heart health and even your weight loss journey.

Says Dr Arjun Mehra, a nutritional expert and Wellness Coach with Life-Line Healthcare, Faridabad, “Waking up and eating walnuts in the morning sets both your physical and mental activity to the necessary alertness for the day. It can help your brain switch from 'loading…' to 'ready to go' in just a few minutes.”

He adds, “Consider walnuts a morning investment. Half a dozen or fewer halves daily (ideally soaked), will just morph your energy, your mood, and your health in the long run."

Here are 7 Health benefits of walnuts, suggested by Dr Mehra

• Boosts brain health, mental clarity

The Omega-3s and polyphenols in Walnuts increase concentration and memory, and protect nerve cells from oxidative stress.

• Improves nutrient absorption

Eating walnuts on an empty stomach prior to other foods allows vitamins, minerals and antioxidants to be absorbed more.

• Keeps heart healthy

Plant sterols and healthy fats in it contribute to LDL cholesterol reduction and vascular elasticity.

• Steadies blood sugar, controls appetite

With this combination of fibre, protein and fat, blood sugar remains stable, keeping cravings at bay until mid-morning.

• Improves gut health

Walnuts serve as a prebiotic that nourish gut bacteria and aids with proper digestion.

• Boosts skin and hair health

It contains vitamin E and copper, both of which can help as antioxidants that nourish skin, strengthen hair, and boost immune defences.

• Helps manage weight, gives energy

Walnuts are calorie-dense, but they also have a satiating effect and give a sustained source of energy.

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.