For centuries, walnuts have been a prized source of nutrition. Black shells but white inside, and sometimes brown.

Walnuts are a very important diet to Nigerians, often referred to as the king of nuts. Asala in Yoruba, Gyada in Hausa and Ukpa in the East.

But beyond their interesting history, here is why you need to start eating walnuts, or as a supplement to your food.

Powerhouse of nutrients:

Walnuts are a nutritional powerhouse, packed with essential vitamins and minerals.

They’re a great source of plant-based protein and healthy fats, particularly omega-3 fatty acids, which are crucial for brain health and reducing inflammation.

Walnuts also boast a significant amount of fibre, aiding digestion and promoting feelings of fullness.

Additionally, they’re a natural source of manganese, copper, and magnesium, all essential for various bodily functions.

Boost the brain:

Research suggests that walnuts can positively impact cognitive function. The omega-3 fatty acids and antioxidants found in walnuts are believed to play a role in memory, learning, and overall brain health.

Studies have even shown that regular walnut consumption may improve cognitive performance in older adults and potentially help reduce the risk of age-related cognitive decline.

Helps maintain the heart

Walnuts are a heart-healthy superstar. The healthy fats they contain can help lower LDL (“bad”) cholesterol levels while raising HDL (“good”) cholesterol.

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This can significantly reduce the risk of heart disease, the leading cause of death globally.

Additionally, walnuts may help regulate blood pressure and reduce inflammation, further protecting your heart health.

Gut feeling:

Your gut is home to a diverse community of microbes that play a vital role in digestion, immune function, and overall health.

Walnuts, rich in prebiotics, can nourish these beneficial gut bacteria.

Studies suggest that consuming walnuts may promote a healthy gut microbiome, potentially leading to improved digestion, reduced inflammation, and a stronger immune system.

Eat with any other food:

Walnuts are a versatile ingredient, adding a delightful crunch and rich flavour to various dishes.

Enjoy them raw for a healthy snack, sprinkle them on salads for added texture and nutrition, or incorporate them into baked goods for a nutty twist.

Walnuts also pair well with cheeses and fruits, making them a perfect addition to a cheese board or a healthy dessert.

Start including walnuts in your diet

Including walnuts in your diet is a simple and delicious way to reap a multitude of health benefits.

Whether you enjoy them as a snack, incorporate them into your meals, or bake them into treats, walnuts offer a powerful punch of nutrition that can positively impact your overall well-being.

So next time you’re looking for a healthy and satisfying snack, consider the wisdom of the walnut – a tiny nut with a big impact on your health.