Walnut, the brain-shaped dry fruit, has been known for its many benefits, especially for brain health. Numerous studies over the years have talked about the anti-inflammatory and anti-oxidative properties of the superfood that can help support cognitive function. A recent study done by Spanish researchers published in the journal eClinicalMedicine finds out that boys and girls who eat handful of walnuts per day or at least have it three times a week can substantially improve their cognitive abilities which includes attention. (Also read: Soaked walnut: Why it is a superfood; know wonderful benefits and right time to eat from experts)
Rich in what are considered critical brain foods - alpha-linolenic acid, a plant-based omega-3 fatty acid, and polyphenolic compounds, walnuts can effectively reduce oxidative stress and inflammation, the two factors that cause cognitive decline. According to National Library of Medicine, oxidative stress and neuroinflammation are part of aging process, and mild cognitive impairment, Alzheimer’s disease, and other brain disorders. Walnut supplementation can improve cognition and reduce the risk of or progression of cognitive impairment and Alzheimer's.
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Walnuts can boost brain power across all age groups from newborns, adults to elderly.
"Walnuts are the top nut for brain health. They have a significantly high concentration of DHA, a type of Omega-3 fatty acid. Among other things, DHA has been shown to protect brain health in newborns, improve cognitive performance in adults, and prevent or ameliorate age-related cognitive decline," says Sonia Bakshi, Nutritionist and Founder DtF.
Best time to eat walnuts, how to add them to your diet
One can soak walnuts overnight to improve their digestibility and nutrition absorption and have them in the morning. Adding them to your smoothies, salads, shakes, chutneys, breakfast cereal, desserts, dalia is also a good idea.
"The best time to eat walnuts in summers is in the morning. You can soak 6 to 8 halves of walnuts at night and consume them on an empty stomach. You can also add them to your smoothies or make walnut chutney. Ground walnuts can be sprinkled on salads," says Bakshi.
Walnuts are not only amazing for your brain function, but also great for gut health. Their anti-inflammatory properties provide protection against heart disease, type 2 diabetes and even cancer. Besides having a handful of walnuts can also make you feel satiated and thus help curb the urge for repeated snacking in between the meals.
1. Curbs inflammation
Inflammation is the root cause of many diseases, including heart disease, Alzheimer's, type 2 diabetes and cancer. Since walnuts contain polyphenols, they can help fight inflammation.
2. Gut health
Studies have shown that a healthy gut ensures good overall health. Eating soaked walnuts helps in increasing the beneficial bacteria that nourishes and promotes gut health, thereby keeping your brain active.
3. Controls appetite, promotes weight loss
Regular consumption of soaked walnuts has been associated with increase in activation in a region of brain that helped resist highly tempting food. This is how walnuts help in controlling hunger and appetite.
4. Helps lower BP
High BP can be a major risk factor for stroke. Soaked walnuts are known to lower BP especially the diastolic BP.
5. Protects against Alzheimer's
The nutrients in walnuts help reduce oxidative damage to the brain. Regular consumption of soaked walnuts has shown significant improvement in memory and learning skills, faster processing speed and more mental flexibility.
The nutrients in walnuts help reduce oxidative damage to the brain. Regular consumption of soaked walnuts has shown significant improvement in memory and learning skills, faster processing speed and more mental flexibility.
Walnuts. Walnuts are a top nut for brain health. They are chock full of omega-3 fatty acids, polyphenols, and other nutrients with antioxidant and anti-inflammatory properties. Protecting the brain from oxidative stress and inflammation helps improve the health of brain cells and prevent cognitive decline.
APP-transgenic mice (AD-tg) with the APP gene mutation show memory deficit and Aβ deposition in the brain and are considered an animal model of AD. The recommended daily serving of walnuts is 1–1.5 oz, i.e., 28–42 g, which is equivalent to 12–18 walnut halves.
What are the best ways to eat walnuts? To maximize the health benefits, look for raw, unsalted walnuts. You can eat them alone as a snack or add them to your oatmeal in the morning. While walnuts have plenty of health benefits, it's still important to not overeat.
Eating a handful of walnuts every day can lower your bad cholesterol level, known as LDL or low-density lipoprotein. In addition to providing your body with the nutritional benefits it needs, walnuts are linked to a reduction in inflammation.
Nuts like almonds, pistachios and macadamias each bring something special to the table. Almonds help improve memory, pistachio nut oils help preserve fatty acids and prevent inflammation, and macadamias contribute to normal brain function. Yet, the top nut award certainly goes to the walnut.
Across the board, experts agree that eating leafy greens is essential for overall health, especially for your brain. Some of the green leafy vegetables that you can add to your meals are: Kale.
Excess calories are an obesity risk. Allergy. Among the tree nuts, walnuts and cashews most frequently cause allergic reactions in America. Allergies to walnuts can appear as skin rashes, digestive problems, or respiratory symptoms like cough and wheezing.
Adding them to your smoothies, salads, shakes, chutneys, breakfast cereal, desserts, dalia is also a good idea. "The best time to eat walnuts in summers is in the morning. You can soak 6 to 8 halves of walnuts at night and consume them on an empty stomach.
Walnuts have shown promise in heart health for years thanks to their antioxidant content, but emerging research suggests eating this nut may help bridge nutrient gaps among adults and kids alike. Other research supports their benefits for gut health, memory, mood, blood sugar, reproductive health benefits and more.
Excessive consumption of walnuts may cause diarrhea, bloating, stomach pain or kidney stones. Due to the phytic acid they contain, too many walnuts may also inhibit the absorption of dietary iron, calcium and zinc. Recommendation: One ounce (10-14) English walnut halves per day.
Consuming walnuts every day helps in combating these diseases better. Walnuts (Akhrot) are fibre-rich. Because of this, they help clean the gut and help detoxify the body. They all bulk to the stool and combat constipation.
Walnuts are high in heart-healthy unsaturated fats that make them great for weight loss. A handful of walnuts everyday could help to stimulate fat loss and promote healthy body weight.
However, when looking for an optimal nut for weight loss and blood sugar control, almonds may be the best choice. In contrast, walnuts may be better for brain health. If you're following the keto diet or wondering which to choose for heart health, you may go with the one you enjoy the most.
Walnuts are among the top foods that help with brain fog, in part, given their ability to reduce oxidative stress. By avoiding the proliferation of free radicals and boosting antioxidant defense, walnuts help to decrease oxidative stress damage and cell death that can cause or exacerbate issues with cognition.
Some brain-boosting foods that you can eat on the go include nuts, citrus fruit, dark chocolate, and hard-boiled eggs. Try this today: Just as important as including these brain-boosting foods in your diet is steering clear of foods that can negatively impact brain health.
Since 1/4 cup of walnuts (12-14 halves or 1 ounce) have approximately 2.5 grams of plant-based omega-3 ALA,7 having just a handful of walnuts alone as a snack, or as a topping to salads, yogurt or oatmeal is a simple way to increase your intake of ALA.
Introduction: My name is Eusebia Nader, I am a encouraging, brainy, lively, nice, famous, healthy, clever person who loves writing and wants to share my knowledge and understanding with you.
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