Nutritionist Shares 4 Benefits Of Eating Walnuts In The Morning; Take Notes

Dry fruits are considered the powerhouse of nutrients and energy, and walnuts, packed with essential nutrients and many health benefits, are the perfect choice for healthy snacking. Did you know that consuming walnuts in the morning can benefit your brain, heart, and digestive system?

HerZindagi spoke to Samreen Saniya, clinical nutritionist, Cloudnine Group of Hospitals, Bengaluru, to understand how to add walnuts to our morning routine to enjoy the maximum health benefits this dry fruit has to offer.

The nutritionist said, “Walnuts are an excellent source of healthy fats, protein, fibre, vitamins, minerals, and beneficial compounds. Incorporating walnuts in the diet can contribute to a healthy heart, brain, gut, and overall well-being.”

Why Eat Walnuts In The Morning?

The expert said that starting your day with a handful of walnuts can give a positive boost to your health. The dry fruit has a brain-like structure and offers a range of benefits. It is also associated with regulating hormones and improving the sleep cycle. 

Eating Walnuts In The Morning Benefits Your Brain

If you consume a handful of walnuts in the morning, they can improve the cognitive functions of your brain as they are a natural source of antioxidants and polyphenols. The compounds prevent inflammation in your brain and protect it from oxidative stress. 

The dry fruit can help with learning, improving memory, and overall cognitive performance. It has also been found helpful in reducing risks for neurodegenerative diseases like Parkinson’s and Alzheimer’s.

Eating Walnuts In The Morning Helps With Weight Management

Since walnuts are high in protein and fibre, they keep you full for a long time. It helps to cut cravings and frequent eating sessions, which help with weight management. 

Walnuts also help the body regulate blood-sugar levels. Therefore, type-2 diabetic people or those who are at risk of developing this disease must consume dry fruit.

Eating Walnuts In The Morning Improves Heart Health

The dry fruit contains omega-3 fatty acids that are known to increase the levels of good (HDL) cholesterol, and lower the amount of bad (LDL) cholesterol in the body. It can significantly reduce the risks of heart stroke and attack in future.

Since walnuts contain nitric oxide-boosting compounds, they can keep the blood pressure in check. If you struggle with this issue, you must include this ingredient in your diet. 

Eating Walnuts In The Morning Aids With Digestive Issues

Walnuts contain good probiotics, which are essential for gut health. They nourish the gut bacteria, prevent constipation, and improve overall gut flora. The compounds in this dry fruit reduce symptoms of inflammation and gut disorders in the digestive system.

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How To Incorporate Walnuts In Your Morning Diet

The nutritionist suggested a few ways to add walnuts to your diet. This includes,

• Add walnuts to the breakfast cereal or oatmeal
• Sprinkle crushed walnuts on yoghurt or fruit salad
• Blend walnuts into a smoothie
• Bake walnuts into muffins or bread
• Eat walnuts as a snack

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There are only advantages of consuming walnuts if you do not go overboard with the dry fruit. If you are allergic, speak to a nutritionist to find an alternative to it.