walnutsThe small brain-shaped nuts, with a wonderfully sweet and nutty taste, can add just the right crunch, flavor and texture to your cookie, cake, salad, breakfast cereals or any other delicacy to which it is added. Storehouse of micronutrients, vitamins and minerals, walnuts are known to improve memory and improve brain function. Eating just a handful of nuts can boost the nutritional value of your meal and also keep you satisfied for long hours, cutting down on mid-meal snacking and helping you maintain a healthy weight. Excellent for heart health, help lower bad cholesterol if you have diabetesNuts can be your snack as they have the required protein, fiber which could help control your blood sugar levels. (Also read: World Heart Day 2022: Why walnuts may be the best nut for a healthy heart)
Walnut: a superfood
“Walnuts are indeed a superfood as they are loaded with carbohydrates, protein, good fats, fiber, vitamins, calcium, iron, and potassium. In addition to improving good cholesterol (HDL cholesterol) levels and keeping your heart healthy, walnuts are also beneficial for people with diabetes Walnuts are also rich in omega-3 fatty acids and help prevent stress and anxiety Due to the fiber, they prevent feelings of hunger Walnuts can also be added to smoothies of protein and shakes to enhance contraction and add good calories,” says Dr. Jinal Patel, Dietitian, Apollo Spectra Hospital, Mumbai.
Walnuts are also good for your skin and eating them regularly can help your skin glow and stay smooth.
“Walnuts have vitamin E and vitamin B5 which help to tighten pores and brighten skin. The vitamin B5 present in walnuts works to remove suntans and dark spots, improving complexion and making skin glow. Vitamin E repairs the skin, keeping it healthy and smooth,” says Dr. Patel.
Benefits of soaking walnuts
Many people soak their nuts before eating rather than eating them as is. So are soaked walnuts better? How does the soaking process help absorb more nutrients?
Shruti Bharadwaj, Senior Clinical Dietitian at Narayana Hrudayalaya says that soaking the walnuts helps improve their digestibility and also removes phytic acid and tannin.
“Soaking can also help prevent indigestion as it helps reduce gas-forming compounds. It also reduces polyphenols and increases nutrient availability. Plus, soaking nuts also improves their texture,” says Bharadwaj.
How many nuts should we eat; What is the correct way to soak walnuts?
“Just soak 2-4 pieces of walnut overnight in a cup of water and drink. You can take it at bedtime with a glass of milk,” says Dr. Patel.
Ideal Duration of Walnut Soaking
Dr. Bharadwaj says that 5-6 hours of soaking is best.
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