I was a part of the recently concluded California Walnut Commission Harvest Tour, where I learnt a thing or two about how amazing walnuts are for your overall health. And after incorporating it into my diet and consuming it for weeks myself, I can safely say that everyone needs this superfood in their lives. Here’s why you (yes millennial you, not just child or senior) should totally get up-to-speed with the walnut way of life.

1. It helps in weight management.

Walnuts are a rich source of protein and fibre. According to Senior Marketing Director California Walnut Commission, Pamela Graviet “if one eats walnuts in the morning around breakfast, one tends to feel fuller for a longer time. You’re less likely to reach for a snack between breakfast and lunch.” Because walnuts provide you with essential nutrients, your body isn’t craving for more in between meals.

2. Walnuts are good for your heart.

It’s never too early to care for your heart and walnuts give you a much-needed head-start on your heart health. “Walnuts contain essential Omega-3 fatty acids, amino acids, alpha-linolenic acid (ALA), and more such nutrients that lead to the prevention of coronary heart disease”, says Dietician Carol Berg Sloan.

3. It’s good for your brain.

In a recent study it was deduced that “if you eat walnuts before giving a test, you actually score better in it”, says Pamela Graviet. The Omega-3 in walnuts help improve focus and memory and lead to an overall healthy functioning brain. If you feel like your productivity levels have started to plummet, make walnuts a part of your diet and see the difference for yourself.

4. It helps in muscle recovery.

If you’re a runner or exercise regularly, daily consumption of walnuts can actually speed up muscle recovery and keep those pesky cramps at bay.

5. Walnuts are great for your skin, hair, and nails.

Walnuts contain high levels of vitamin B biotin and vitamin E. These delay ageing in your skin, promote hair growth, and help improve the overall quality of hair and nails. Graviet says, “once you start having walnuts on a regular basis, you will surely notice a difference in the quality of your skin and hair”.

6. It regulates your sleep.

Eating walnuts an hour or so before bedtime could actually help you fall asleep faster. These super nuts contain a certain amount of melatonin that regularises your circadian rhythm (sleep cycle) and helps you drift into a good night’s sleep.

7. It increases your sperm count and improves motility.

Planning a family or just need to keep your sexual health in check? Walnuts are your answer. Carol Berg Sloan says, “we did a study to check the sperm motility and fertility. There was a drastic difference in the sperm count of the test subjects and one volunteer who was part of the study even ended up having twins”.

8. Walnuts are good for your digestive system and gut health.

A rich source of dietary fibre, walnuts ensure good digestive health and bowel function. They also promote gut health by supporting the good bacteria in your gut.

9. It helps keep cancer at bay.

A study conducted by The American Association for Cancer Research concluded that regularly consuming walnuts reduces the risk of breast cancer.

10. It strengthens your immunity.

Rich in antioxidants, walnuts give a much-needed boost to your immune system. If you regularly fall sick during flu season, it’s time to increase your walnut intake.

A handful of walnuts in the morning or before bedtime every day can have drastic positive results on your overall wellbeing. Start by supplementing your diet with two walnuts and take charge of your health. There are also several dishes that can incorporate walnut as an ingredient and roasting or shallow frying it doesn’t change its nutritional value.

“A superfood is something that has been around for a really long time and its health benefits are known. You can eat it raw, cooked, and multiple other ways and it can be transformed. Walnuts check all these boxes and are a must-have superfood.” — Pamela Graviet

Get on with the walnut way of life now.

Images courtesy of California Walnut Commission.