Benefits of Walnuts

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Benefits of Walnuts

1. Good for the brain

Walnuts contain important phytochemicals, as well as high amounts of polyunsaturated fats that offer potential benefits for both brain health and function. Omega-3 fatty acids play a part by helping reduce oxidative stress in the brain but also by helping to improve brain signalling and neurogenesis, which is how new neurons are formed.

As well as high levels of beneficial fats, other important nutrients such as vitamin E, folate and the protective phytochemical, ellagic acid, are all found in walnuts, and contribute to its neuroprotective and memory enhancing properties.

Discover the 10 foods that can boost your brainpower.

2. Mood-boosting

Omega-3 fatty acids are important for the development and function of the central nervous system. Promising research and clinical evidence indicate omega-3 fatty acids could well play a role in certain mood disorders.

Although, a study specifically evaluating the effect of walnuts reported mixed findings, the inclusion of walnuts in the diet of non-depressed, young healthy males did appear to improve mood.

3. Heart healthy

The Journal of Nutrition reports that consumption of walnuts may reduce the risk of cardiovascular disease, and that walnut oil provides more favourable benefits to endothelial function, which is the lining of the inside of our blood and lymphatic vessels. There has also been research into whole walnuts, and how they can improve cholesterol levels and markers for inflammation, which is also connected to a reduced risk of heart disease.

A study by the British Journal of Nutrition found that those who consumed nuts more than four times a week reduced their risk of coronary heart disease by as much as 37 per cent.

4. May support weight loss

There has been some evidence to demonstrate that consuming walnuts in the place of other foods does not cause weight gain, even though they are energy rich, offering a great snack alternative for those looking to manage their weight.

5. Support a healthy digestive system

A recent animal study has shown consuming walnuts can enrich the gut microbiota, the community of beneficial microbes which live in our intestines, and in particular increase strains of beneficial probiotic bacteria. This has been repeated in humans with reports of increases in beneficial strains and especially those which produce butyrate, a by-product which supports the health of the gut.

This is the right way to eat walnuts to get maximum benefits

Walnuts are known for improving brain function and boosting memory. Apart from this, walnuts carry a long list of lesser-known health benefits as well. Do you know that the way you consume walnuts also decides how beneficial they are? Well, there is a certain way to eat walnuts with which you can gain maximum benefits.

Though walnuts can be eaten as it is by removing the outer shell, the best way to have them is by soaking overnight. Just soak 2-4 walnut pieces overnight in a cup of water and have them first thing in the morning. Soaking walnuts helps in reducing the bad cholesterol levels in the body. They are also easier to digest as compared to normal walnuts. Your body can absorb nutrients from soaked walnuts in a much better way.

Walnuts are indeed a superfood, as they are loaded with carbohydrates, protein, good fat, fibre, vitamins, calcium, iron and potassium. Apart from improving good cholesterol levels and keeping the heart healthy, walnuts are also beneficial for people with diabetes. Walnuts are also rich in omega-3 fatty acids and help prevent stress and anxiety. They also have alpha-linolenic acid, which makes your bones and teeth stronger.

As walnuts are a rich source of iron, calcium, potassium and zinc, they help in boosting your metabolism. It further aids in efficient weight loss. Walnuts contain good fats which don’t add to your weight or calories. Their fibre content also keeps you full for longer and prevents frequent hunger pangs.

If you find eating walnuts raw a little boring, then there are several interesting ways to have them. Just crush a few roasted walnuts and include them in your paratha stuffing. This will make your paratha crunchier and also add an extra nutty taste.

Walnuts can also be added, to protein shakes and smoothies by crushing them along with other ingredients. You can also make a homemade walnut chutney or dip by using walnuts, garlic, ginger, lemon juice, oil and salt and pepper. A little bit of mint can be added, to the chutney as well.

For kids who are fussy eaters, this trick will work wonders. Just mix some cocoa powder and honey. Throw in some walnuts in the paste and coat them well. Let them dry and store in an airtight jar.

The right way to eat walnuts for maximum health benefits

Walnuts, the brain-shaped nuts are famous for boosting memory and brain function. They are rich in fibre, vitamins, carbohydrates, protein and iron, which makes them a super healthy addition to our daily diet. When eaten in the right way, walnuts have many health benefits. Today in this article, we will discuss the right way to eat walnuts and the easy way to include them in your daily diet.
The right way to eat walnuts
When it comes to consuming this super healthy nut, there is no right or wrong way. Just including it in your diet in any form is great for your health. Here is the best way to consume walnuts.
Soaking the walnuts overnight and then consuming them in the morning is one of the best ways to consume walnuts. To do this, take 2-4 pieces of walnuts and soak them in a cup of water overnight. Have them the first thing next morning.
Having soaked walnuts helps in reducing the bad cholesterol in the body. These are also easier to digest as compared to normal walnuts. It is easier for your body to absorb nutrients from soaked walnuts.
Easy ways you can include walnuts in your diet
Walnut chutney/spread/dip
Take some roasted walnuts, garlic, lemon juice, oil, pepper and salt and grind them together to make walnut dip at home. You can also add some walnuts while making the hummus.
Add them to stuffing
You can simply toast some walnuts and add them to the stuffing of your sandwich or paranthas.
Use them for garnishing
Toast some walnuts, grind them and keep them in an airtight container. You can use them to garnish your salads and desserts.
Add them to your smoothie
While you make your smoothie, grind some walnuts with other ingredients. Not just your smoothie will taste better but its nutritional value will also be enhanced.

How to remove the skin from walnut kernels

Not all walnuts are the same. Depending on the variety, they can have a sweeter or more tangy, even bitter taste.

When you start reading a recipe, you may find that the dish you want to prepare, uses walnuts without the skin covering the kernel.

This skin, which gives walnuts their slightly bitter and astringent taste, can be easily removed in a few minutes.

To peel the kernels, put them to soak in a bowl with some hot or warm water. When the liquid has cooled down, drain the walnuts and peel them. The skin, which has been lifted off by the heat of the water, can be easily removed by rubbing the surface with a clean dishcloth or by using a sharp knife or tweezers.

Another faster method is to put the shelled nuts in a pan of simmering water. When the water starts to boil, blanch the walnuts for 1 minute and then, remove them from the heat. Drain the walnuts, allow them to cool and then, skin them.

Lastly, there is one other method in which the shelled nuts are placed on a tray lined with greaseproof paper and put in the oven pre-heated to 180 degrees for a maximum of 5 minutes. After taking them out of the oven and allowing them to cool down, the skin will come away easily.

In any case, even if the recipe calls for it, you can always use unpeeled walnuts, which will retain their characteristic flavour, after all.

How to Toast Walnuts

These two methods for How to Toast Walnuts are incredibly fast and easy! Plain or coated walnuts are quickly cooked in a skillet or baked in the oven for a simple and crunchy snack. Add these roasted nuts to a variety of recipes for the best flavor and texture.

Walnuts become buttery, golden, and ultra crunchy after toasting them in the oven.

The high heat brings out the natural nutty aroma that adds a delightful flavor to salads, desserts, and side dish recipes.

Walnuts can definitely be eaten raw, but roasting them can really take their flavor game over the top!

Add them to a Shaved Brussels Sprouts Salad, mix them into some Banana Nut Muffins, or sprinkle them on Overnight Oats.

Taking the extra 10 minutes to pop them in the oven is definitely worth the time. (Just like when toasting pine nuts, roasting almonds, or making toasted pecans!)

The basic steps for making roasted walnuts are simple to follow. Please see the recipe card below for more detailed ingredient amounts.


Toss the nuts in any butter, oil, or seasoning ingredients you want to add before roasting.


If you are making more than 1 cup of roasted walnuts at a time using the oven is a must.

Line a large, lightly colored, rimmed baking sheet with parchment paper.

Spread the walnuts out in a single layer on the sheet.

Toast them in the oven at 350°F for 7-10 minutes, stirring occasionally, until golden brown.


When toasting a smaller batch of walnuts cooking them in a skillet is a faster and easier way to do it.

Preheat a medium or large, non-stick, dry skillet over medium-low heat.

Place 1 cup or less of walnuts in the skillet in a single layer.

Toast for 3-5 minutes, stirring occasionally.

You’ll know the walnuts are done toasting when you begin to smell their nutty aroma.

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