Walnut Eating Tips: Rich in omega-3 fatty acids, walnuts can be enjoyed boiled in milk, added to shakes or smoothies, roasted, or soaked. They offer many health benefits and help in controlling weight and cholesterol.
Walnut Eating Tips: Stay Healthy with the Right Way to Eat Walnuts
Dry fruits are well-known for their health-boosting properties, and walnuts are considered one of the best among them. They are loaded with omega-3 fatty acids, antioxidants, vitamins, and minerals that help keep your body fit and your brain sharp. Eating walnuts regularly may improve heart health, boost memory, support weight control, and strengthen immunity.
Most people prefer eating walnuts in winter, but avoid them during summer, thinking they generate too much heat in the body. In reality, health experts say walnuts can be eaten throughout the year if consumed the right way. Instead of harming you, they actually provide several health benefits when eaten in moderation.
Walnuts can be eaten raw, soaked overnight, roasted lightly, or added to milk, shakes, and smoothies. You can also sprinkle them over salads, desserts, or breakfast bowls for extra crunch and nutrition.
The key is to know the correct way and right quantity to eat walnuts daily. If you include them wisely in your diet, they may help lower cholesterol, manage weight, improve digestion, and even keep your skin and hair healthy.
So, what is the proper way to eat walnuts, and what are the top 5 health benefits? Let’s explore in detail.
Best Ways to Eat Walnuts
1. Have them with warm milk: According to dietitian, instead of eating walnuts directly, boiling them in milk makes them more nutritious. Drinking this walnut milk warm before bedtime can provide greater health benefits. Consuming it at night also helps reduce the natural heat of walnuts, which may lower the risk of heart diseases. In addition, walnuts with milk may help in reducing cholesterol levels.
2. Soak before eating: Soaking 2–3 walnuts overnight makes them softer, easier to digest, and more nutritious. Eating them in the morning can give your body an energetic start to the day. This reduces their heat effect and improves nutrient absorption.
3. Roasted walnuts as a snack: Lightly roasting walnuts brings out their flavor, making them a tasty and wholesome snack. They are great for controlling hunger between meals and support weight management.
4. Add to smoothies or shakes: Walnuts can be blended into milkshakes, smoothies, or protein drinks. This not only enhances the flavor but also boosts energy, making it a great option for kids and fitness lovers.
5. Use in salads or desserts: Chopped walnuts can be sprinkled on top of salads, oats, or desserts. They add crunch, taste, and healthy fats, which are good for heart and brain health.
6. Control the portion: Health experts suggest eating 2–4 walnuts a day is enough. Eating too many may cause digestion issues or unnecessary calorie intake.
7. Add to shakes or smoothies: Walnuts can easily be included in your diet by blending them into your favorite shake or smoothie. You can also sprinkle chopped walnuts on top as a garnish. This not only makes your drink more delicious but also adds extra crunch and nutrition. Walnuts are rich in omega-3 fatty acids, protein, and antioxidants, which can help boost brain function, support heart health, and keep you feeling full for longer. Having them in shakes or smoothies is also a great option for kids and people who don’t enjoy eating dry fruits directly.
8. Eat roasted walnuts: Eating walnuts after roasting makes them tastier and even healthier. Roasted walnuts provide the body with several health benefits, from improved digestion to better heart health. For extra flavor and balance, you can roast them with cooling herbs like fennel seeds, coriander seeds, or mint leaves. Another great option is to mix roasted walnuts into yogurt, which not only enhances the taste but also makes a nutritious snack rich in protein, calcium, and healthy fats.
9. Eat soaked walnuts: You can soak 2 walnut halves in water overnight and eat them on an empty stomach in the morning. Regularly eating soaked walnuts helps in weight management, as they boost metabolism and support fat burning. They are also easier to digest compared to raw walnuts and allow your body to absorb nutrients more effectively.
Soaked walnuts are rich in antioxidants that protect your body from cell damage and keep your skin glowing. They also support brain health by improving memory and focus. Eating them in the morning provides long-lasting energy and reduces unhealthy cravings throughout the day.
