What happens to your body if you eat walnuts every morning?

As the sun rises, casting its golden glow upon a new day, a simple morning ritual could hold the key to unlocking a cascade of health benefits for your body. Enter walnuts, the unassuming yet nutrient-packed nuts that have earned a reputation as a nutritional powerhouse.

Eating walnuts every morning can have several potential effects on your body. From heart health to cognitive function, these tiny kernels offer a myriad of advantages that may surprise you.

According to Dr G Sushma, consultant–clinical dietician, CARE Hospitals, Banjara Hills, Hyderabad, walnuts are a nutrient-dense food rich in omega-3 fatty acids, antioxidants, vitamins, and minerals. Consuming them regularly may contribute to various health benefits. Some potential effects, according to her, include:

– Heart health: Walnuts may help lower cholesterol levels, reduce inflammation, and support overall cardiovascular health due to their omega-3 fatty acid content.

– Brain health: Omega-3 fatty acids in walnuts are associated with cognitive function, and some studies suggest that regular consumption may have a positive impact on brain health.

– Promote satiety: Despite being calorie-dense, walnuts may promote feelings of fullness and help control appetite, potentially aiding in weight management.

– Antioxidant support: Walnuts contain antioxidants, such as polyphenols, which may help protect cells from damage caused by free radicals.

Walnuts contain antioxidants (Source: Freepik)

What are the advantages of including walnuts in your morning diet?

– Rich in omega-3 fatty acids: Walnuts provide a plant-based source of these essential fatty acids.
– Nutrient-dense: They contain various vitamins, minerals, and antioxidants.
– Potential heart health benefits: Some studies suggest walnuts may positively impact cholesterol levels and reduce cardiovascular risk.

What are the disadvantages of including walnuts in your morning diet?

– Caloric density: While walnuts offer health benefits, they are calorie-dense, and excessive consumption may lead to weight gain if not accounted for in overall dietary intake. It’s a slippery slope so incorporate them into a balanced diet without exceeding calorie requirements.
– Allergies: People with nut allergies should avoid walnuts and other tree nuts to prevent allergic reactions.

As with any food, moderation and consideration of individual health conditions are key. Consulting with a healthcare professional or a registered dietitian can provide personalised advice based on specific health goals and dietary needs, said Dr Sushma.

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