Walnut - The Super Food

Walnuts have earned the name of - brain food, not only because of the wrinkled brain-like appearance, but because of their high concentration of omega-3 fats. Walnuts, have significantly higher amounts of Omega 3 fatty acids as compared to other nuts.

Let’s crack this hard nut to explore more of its benefits:


Studies have shown that walnuts boost brain cell activity, thus improving brain power. Adding walnuts in ice-creams, puddings, and cakes is a delicious way to add extra nutrition, flavor and crunch to your kid’s meal.


Melatonin, a hormone, which is involved in inducing and regulating sleep and is also a powerful antioxidant, has been discovered in walnuts in bio-available form, making them the perfect evening food for a natural good night sleep. Try sprinkling walnuts over dinner’s green salad, or steamed veggies to get that perfect sleep.


Walnuts demonstrate heart-healthy benefits due to the presence of high amounts of omega-3 fatty acids, a type of monounsaturated fatty acids (MUFA). Omega-3- fatty acids reduce triglycerides levels and reduce LDL also (known as the bad cholesterol). It also reduces the inflammation of blood vessels.


Many people avoid walnuts for fear of weight gain. Though nuts do contain good amount of calories, they are recommended to shed off the extra weight for a simple reason that the fibre and the proteins present create a feeling of fullness keeping off the cravings and thus helps in weight management . So grab them as a mid morning or evening snack.


The omega-3 fatty acids present in walnuts fight inflammations caused by rheumatoid arthritis. Omega-3 increases calcium absorption, reduces urinary calcium excretion, increases calcium deposition in bone, and improves bone strength by enhancing collagen synthesis. Walnuts are also an excellent source of boron, copper, and manganese. Biotin present in walnuts helps to strengthen hair, reduce hair fall and breakage. Walnuts are a rich source of copper, which helps erase wrinkles and improves skin elasticity.

So enjoying just 4 walnuts a day works wonders for your health and overall well being.

About Dietician Ankita Gupta Sehgal

She is one of the best dietitian in Delhi NCR, with 12 years of expertise in Weight Loss, PCOD Correction, Sports Fitness, Thyroid Diet, Diabetic and Cholesterol Management Diets. Consult Dt. Ankita for the most personalised diet plans in person on online for best diet plans, starting at just Rs. 2500 per month. Book Now!

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