Why Omega 3 makes walnuts the best nuts and lower risk of heart disease, reduce cholesterol, improve gut and brain health

There has been some evidence to show that the fibres in walnuts give a good satiety value and help in weight loss by taming hunger pangs. Hence, they make for the perfect snack. They also enrich the gut microbiota, the community of beneficial microbes which live in our intestines, and boost probiotic bacteria. And according to a study published in ‘Frontiers’ in 2021, there is growing evidence of neuropsychological improvements in the young developing brain associated with omega-3 PUFA intake. Few studies have examined whether consuming walnuts during adolescence entails similar beneficial effects. “Walnuts are rich in fibre, vitamins, minerals, and other bioactive compounds capable of improving brain health. Short-term walnut consumption has been able to increase peripheral levels of EPA in humans, and different experimental studies have pointed to potential benefits in terms of cognition. Studies of walnut-fed rats showed improvements in working memory, and in humans, a parallel-group randomised controlled trial carried out among 447 older adults (mean age, 66.9 years) from Spain, found that a Mediterranean diet supplemented with 30g/day mixed nuts (including 15 g of raw, unprocessed walnuts) improved memory and delayed age-related cognitive decline,” said the study.

Says Deepti Khatuja, Head, Clinical Nutritionist at Fortis Memorial Research Institute, “Walnuts are exceptionally nutritious nuts. They have higher antioxidant activity and significantly healthier Omega-3 fats than any other common nut. This rich nutrient profile contributes to the many health benefits associated with them, such as reduced inflammation and improved heart disease risk factors. Scientists are still uncovering the many ways that their fibres and plant compounds, including polyphenols, may interact with the gut microbiota and contribute to human health.”

The nutritive value of walnuts comes from antioxidants that can help fight oxidative damage in your body, including damage due to “bad” LDL cholesterol, which promotes atherosclerosis. “Some studies suggest that eating one ounce (28 grams) of nuts daily, including walnuts, as part of a heart-healthy diet may help improve blood pressure. Animal and test-tube studies found that the nutrients in walnuts, including polyunsaturated fat, polyphenols and vitamin E, may help reduce oxidative damage and inflammation in your brain. Observational studies in older adults have linked eating walnuts to better brain function, including faster processing speed, more mental flexibility and better memory,” she says.

The polyphenols in walnuts may reduce the risk of certain cancers, including breast, prostate and colorectal cancers. However, more human studies are needed to confirm this. Khatuja sees no direct role of walnuts in diabetes control. “Observational studies suggest that one reason walnuts are linked to a lower risk of Type 2 diabetes is that they help control weight. Excess weight increases your risk of high blood sugar and diabetes,” she explains.

Are there any other snacking alternatives to walnuts? Khatuja suggests flax seeds, which are good sources of Omega 3 and can be consumed in various ways and recipes to provide health benefits. But nuts are a priority for her. “One should always take a fistful of nuts in a day which provides not only micronutrients but are good sources of proteins,” she advises.