Walnuts, a simple snack that adds a hearty crunch to baked goods and salads, are being hailed as a versatile superfood for weight loss and brain health. Nearly a third of the world's walnuts are grown in California, which supplies almost all of America's walnut production.
The tree nut is known for its benefits to the heart, gut, and brain, containing disease-fighting antioxidants, healthy fats, and fibre. Registered dietitian Amber Sommer told the Cleveland Clinic: “The health benefits of walnuts are impressively broad. They definitely deserve a place in your diet.”
Walnuts have been shown to improve gut health, with adults who eat 1.5 ounces daily for eight weeks showing more beneficial gut bacteria. They are a great source of fibre, with an ounce containing two grams, and contain omega-3 fatty acids that slash heart disease risk.
The antioxidants in walnuts, such as vitamin E and polyphenols, can help prevent arteries hardening. They also help prevent brain inflammation and improve brain function. While walnuts have around 190 calories per serving, the healthy fats and protein keep you feeling fuller longer, aiding weight loss.
Dr. Asimin Cheema, an internal medicine doctor, told Parade: “Walnuts contain soluble fiber, which acts like a sponge in your digestive system...soaks up cholesterol particles, preventing them from entering your bloodstream.” The best way to eat walnuts is unsalted and raw, with a single serving per day recommended.
