Benefits of walnuts: The nutritional powerhouse to boost heart, brain and bone health

Walnuts have a unique, brain-like shape, and they're often linked to improved brain health. Known as Akhrot in India, these nutrient-rich nuts pack a punch when it comes to health benefits. With a combination of healthy fats, protein, and essential nutrients, walnuts are a simple and delicious way to boost your daily wellness.

According to the Indian Council of Medical Research (ICMR), walnuts are an excellent source of essential nutrients, including omega-3 fatty acids (specifically alpha-linolenic acid or ALA), protein, dietary fiber, magnesium, vitamin E, B-complex vitamins such as B6, folate, and niacin, as well as antioxidants like polyphenols.

Here are 6 health benefits of adding walnuts into your everyday diet:

Good for heart health: The omega-3 fatty acids in walnuts help reduce bad cholesterol (LDL)and inflammation, key factors in heart disease. Regular consumption of walnuts can improve heart function and lower the risk of cardiovascular issues. Sprinkle a handful of walnuts on your morning breakfast or add them to your salad for a heart-healthy crunch.

Promotes brain health: Walnuts are rich in antioxidants and healthy fats that support brain health and cognitive function. They may help improve memory, focus, and even reduce the risk of neurodegenerative diseases. Snack on walnuts with dried fruits like dates or figs to keep your brain sharp throughout the day.

Maintains weight: Despite being calorie-dense, walnuts are packed with fibre and protein, which help keep you full for longer. This makes them a great snack for managing weight and preventing overeating. Replace your mid-afternoon snack with a small bowl of walnuts and yogurt for a filling, nutritious option.

Anti-inflammatory: Walnuts contain polyphenols and other antioxidants that help combat inflammation in the body. This is beneficial for managing chronic conditions like arthritis and reducing the risk of certain cancers. Add walnuts to your vegetable stir-fry for a delicious and anti-inflammatory meal.

Manages bone health: The magnesium, phosphorus, and calcium content in walnuts are essential for maintaining strong and healthy bones. Including them in your diet can help prevent bone diseases like osteoporosis. Blend walnuts into a smoothie with almond milk and fruits to give your bones the nutrients they need

Improves gut health: Walnuts promote the growth of beneficial gut bacteria, which is important for digestive health. A healthy gut is linked to better immunity and overall well-being. Top your yoghurt or smoothie bowl with chopped walnuts and seeds for a gut-friendly breakfast.