Don’t Miss These Science-Backed Health Benefits Of Soaked Walnuts

Walnuts is a powerful superfood that has gained immense popularity for its remarkable health benefits. The small brain-shaped brown colour dry fruit is packed with healthy fats, essential minerals, key vitamins, and fibre. The dry-fruit has been used for centuries to improve overall health as it can offer special combinations of nutrients to various parts of the body. The dry-fruit contains more antioxidants than several other nuts and offers most omega-3 fatty acids.

According to a report published in healthline, if you consume 28.35 grams of walnuts, you can expect to receive 190 calories, 18 gram fat (largely healthy saturated fat), 2.5 gram of alpha-linolenic acid or ALA, 4 gram of protein, 2 gram of dietary fibre, essential minerals that include 45 mg of magnesium and 0.45 mg of copper. Soaked walnuts are easier to digest and offer benefits like better brain health, heart health, and improved gut health, among others.

Saurabh Sethi, leading gastroenterologist with 25 years of experience (trained at AIIMS, Harvard, and Stanford University) said, “they are packed with antioxidants more than almost any other nut, loaded with vitamin E, melatonin, and polyphenols, especially in that thin papery skin. These fight free radicals and calm inflammation. Walnuts also have most omega 3 fats of any nut, the kind your body can not make. They help lower blood pressure, support your heart, and even boost our good gut bacteria. And, yes they are brain food as well. Regular walnut eaters have better memory and less inflammation.”

What are the benefits of Soaked Walnuts Benefits?

Antioxidants: The soaked dry fruit can offer higher antioxidant activity than any other nut. It comes from vitamin E, melatonin, and plant compound namely polyphenols, found in the papery skin of the dry fruit. If you consume a walnut-rich diet, it can bring down levels of LDL or bad cholesterol. They dry fruit is an excellent source of omega-3 fatty acid. Regular intake of the dry fruit can support your healthy eating habits.

Controls Inflammation: Inflammation can occur due to oxidative stress that may cause diseases like heart disease, type 2 diabetes, Alzheimer’s disease, and cancer. Presence of polyphenols in the dry fruit can help you fight oxidative stress along with inflammation. Sub-group of polyphenols namely ellagitannins are generally involved as healthy bacteria in the gut can convert ellagitannins to compound known as urolithins, that can protect you against inflammation, as per the healthline report.

Improves Gut Health: Consuming walnuts can effectively support the health of your gut and microbiota. It is worth mentioning that walnuts can enhance gut healthy by functioning as prebiotic, feeding beneficial gut bacteria such as Roeburia and Faecalibacterium, that can generate health-boosting butyrate.

Supports Weight Management: The dry fruit can lead to decreased appetite and hunger that can promote fullness as a result of protein, healthy fats, and fibre. It will help in declining your overall calorie intake despite the fact that the dry-fruit is rich in calorie. The dry fruit supports your metabolism and activates brain areas for impulse control that can help you resist junk foods. If you are looking for good source of sustainable nutrition, you can rely on walnuts.

Check out our detailed guides on sustainable nutrition and sustainable living to lead a sustainable lifestyle.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.