Studies have shown that Walnuts are not just nuts. They are nutrient-rich, single-seeded stone fruits of trees in the genus Juglans, packed with healthy fats, protein, fibre and antioxidants. Shaped like the human brain, this tiny fruit is one of nature’s most powerful medicines.
What makes them special is their fat. Unlike most nuts, walnuts are rich in polyunsaturated fats, especially Alpha-Linolenic Acid, a plant-based Omega-3. Just a handful gives you more Omega-3 than any other nut. In one ounce, about seven whole walnuts, you get 18g of healthy fats, 4.3g of protein, 2g of fibre, plus magnesium, copper, manganese, vitamin E and polyphenols.
They boost the brain. Omega-3 and polyphenols reduce inflammation and oxidative stress, improving memory, focus and processing speed, and slowing age-related decline. For the heart, they lower bad cholesterol, reduce blood pressure and improve blood vessel function. Eating walnuts four times a week can cut heart disease risk by up to 28 percent.
Walnuts fight chronic inflammation, the root of diabetes, arthritis and cancer, while their fibre feeds good gut bacteria, aids digestion and keeps you fuller for longer, helping with weight control. They also contain melatonin for better sleep and healthy fats that support serotonin for mood balance.
You need only five to seven a day. Soak overnight and eat on an empty stomach for best absorption, or add to pap, oats, smoothies, salads or blend with dates and cocoa. Walnut oil also works for skin and ha
Do not overeat, as it can cause bloating or weight gain, and those with nut allergies should avoid it. Store in the fridge to prevent rancidity.
In a time of rising high blood pressure, stress and poor diet, walnuts are cheap compared to drugs. A small shield with big protection.
