Walnuts can boost brain power; know all benefits, how to consume them (2024)

FAQs

How many walnuts to eat per day for the brain? ›

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.

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.

Eating walnuts regularly also reduces levels of triglycerides, a type of fat linked to a higher risk of heart disease, heart attacks, and stroke. Walnuts and walnut oil are high in antioxidants that can lower blood sugar levels, which can reduce your risk of diabetes.

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.

When it comes to brain health, walnuts are your best pick. Once more, walnuts' ALA and antioxidant contents help reduce inflammation- and oxidative-stress-induced damage to your brain, which would ultimately lead to an age-related decline in brain function ( 38 ).

Best time to eat walnuts, how to add them to your diet

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.

Research has found that frequently eating nuts lowers levels of inflammation related to heart disease and diabetes. Regularly eating a healthy diet that includes nuts may: Improve artery health. Reduce inflammation related to heart disease.

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.

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.

You can drink water after that but keep a gap of 10 minutes at least. This is because if you drink a glass of water immediately after, it won't let the stomach acids act upon the nuts and therefore extract the nutrients it provides. So it is advisable that you keep a gap of 10 minutes before drinking water.

What organ are walnuts good for? ›

Consuming walnuts has been shown to aid in the development of over thirty different neuron-transmitters in the brain. This promotes effective signaling and facilitates communication between brain cells. Walnuts are also rich in omega-3 fatty acids, crucial for supporting optimal brain function.

Clearly, almonds have the advantage when it comes to the powerful antioxidant Vitamin E, but walnuts offer a higher Omega-3 fatty acid content. The ALA Omega-3 fatty acids gained from walnuts are essential and tied to brain health, reduced inflammation, heart health, and more.

Walnuts should be soaked because doing so makes them easier for the body to digest than eating them raw. The phytic acid found in nuts, which is reduced by soaking walnuts, contributes to increased absorption as well. Raw walnut digestion may be more difficult for those with weak gut.

Walnuts contain a lot of polyunsaturated fatty acids, which are healthier than saturated fats. In addition, walnuts have alpha-linolenic and linoleic acids, which may have anti-inflammatory effects that keep blood vessels healthy, in addition to having favorable effects on blood lipids.

A 2021 article on the effect of walnut consumption found that consuming 30–60 grams of walnuts daily is beneficial for heart health. 30–60 grams is the same as 1–2 ounces or a 1/4–1/2 cup of walnuts.

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.

​Helps improve memory and cognitive Health​

Eating walnuts daily may help to reduce inflammation and keep free radicals at bay, which can otherwise damage cells and may lead to Alzheimer's disease and dementia over time.

Adding walnuts to your diet

Foods made with them are permitted to include the following statement: "Eating a diet that includes one ounce of nuts daily can reduce your risk of heart disease." An ounce of walnuts is about a handful, or one-quarter cup.

Walnuts contain about 2.5 grams of ALA per 1-ounce serving. Walnuts seem to benefit everyone's heart, but people with Type 2 diabetes especially should take note. Those who eat five servings of tree nuts per week have a lower risk of heart disease. A serving is about 12 to 14 walnut halves or 1/4 cup.