Eating walnuts every morning can have several potential effects on your body. From heart health to cognitive function, these tiny kernels offer many advantages that may surprise you.

According to Dr G Sushma, consultant–clinical dietician, CARE Hospitals, Banjara Hills, Hyderabad, walnuts are a nutrient-dense food rich in omega-3 fatty acids, antioxidants, vitamins, and minerals. Consuming them regularly may contribute to various health benefits.

Heart health: Walnuts, due to their omega-3 fatty acid content, may help lower cholesterol levels, reduce inflammation, and support overall cardiovascular health.

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Brain health: Walnuts contain omega-3 fatty acids that are associated with cognitive function, and some studies suggest that regular consumption may have a positive impact on brain health.

Promote satiety: Despite being calorie-dense, walnuts may promote feelings of fullness and help control appetite, potentially aiding in weight management.

Antioxidant support: Walnuts contain antioxidants, such as polyphenols, which may help protect cells from damage caused by free radicals.

Rich in healthy fats, antioxidants, and essential nutrients, walnuts have multiple health benefits. However, they can go rancid or spoil quickly in hot, humid summer months. In conversation with Pratiksha Kadam, Chief Dietitian, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai, we learned how to store walnuts during the summer months.

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“Heat unduly raises the temperature and humidity around the walnut. It also increases the oxidation of oils in the walnuts, resulting in loss of nutritional value and a bitter taste,” she explained.

Walnuts are great for hearth health (Source: Freepik)

So what can you do to avoid them from spoiling?

Refrigerate or freeze: The best way to store walnuts is in an airtight container in the refrigerator or freezer. Refrigerated walnuts will preserve nutritional value for up to six months, while freezing will extend this significantly beyond a year.

Use airtight containers: To preserve walnuts, moisture and air exposure should be limited. Glass jars or vacuum-sealed bags work ideally.

Avoid storing in the pantry. The heat and moisture content cause them to spoil quickly. If pantry storage is essential, they should be stored in a cool, dark area and consumed within a few weeks.

Story continues below this ad

ALSO READ | Eating walnuts on an empty stomach in the morning improves memory? Experts elucidate

“While walnuts offer health benefits, they are calorie-dense, and excessive consumption may lead to weight gain if not accounted for in overall dietary intake. It’s a slippery slope, so incorporate them into a balanced diet without exceeding calorie requirements,” said Sushma. She warned people with nut allergies to avoid walnuts and other tree nuts to prevent allergic reactions.

As with any food, moderation and consideration of individual health conditions are key. “Consulting with a healthcare professional or a registered dietitian can provide personalised advice based on specific health goals and dietary needs,” said Dr Sushma.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

Eating walnuts every morning can have several potential effects on your body. From heart health to cognitive function, these tiny kernels offer many advantages that may surprise you.

According to Dr G Sushma, consultant–clinical dietician, CARE Hospitals, Banjara Hills, Hyderabad, walnuts are a nutrient-dense food rich in omega-3 fatty acids, antioxidants, vitamins, and minerals. Consuming them regularly may contribute to various health benefits.

Heart health: Walnuts, due to their omega-3 fatty acid content, may help lower cholesterol levels, reduce inflammation, and support overall cardiovascular health.

Story continues below this ad

Brain health: Walnuts contain omega-3 fatty acids that are associated with cognitive function, and some studies suggest that regular consumption may have a positive impact on brain health.

Promote satiety: Despite being calorie-dense, walnuts may promote feelings of fullness and help control appetite, potentially aiding in weight management.

Antioxidant support: Walnuts contain antioxidants, such as polyphenols, which may help protect cells from damage caused by free radicals.

Rich in healthy fats, antioxidants, and essential nutrients, walnuts have multiple health benefits. However, they can go rancid or spoil quickly in hot, humid summer months. In conversation with Pratiksha Kadam, Chief Dietitian, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai, we learned how to store walnuts during the summer months.

Story continues below this ad

“Heat unduly raises the temperature and humidity around the walnut. It also increases the oxidation of oils in the walnuts, resulting in loss of nutritional value and a bitter taste,” she explained.

Walnuts are great for hearth health (Source: Freepik)

So what can you do to avoid them from spoiling?

Refrigerate or freeze: The best way to store walnuts is in an airtight container in the refrigerator or freezer. Refrigerated walnuts will preserve nutritional value for up to six months, while freezing will extend this significantly beyond a year.

Use airtight containers: To preserve walnuts, moisture and air exposure should be limited. Glass jars or vacuum-sealed bags work ideally.

Avoid storing in the pantry. The heat and moisture content cause them to spoil quickly. If pantry storage is essential, they should be stored in a cool, dark area and consumed within a few weeks.

Story continues below this ad

ALSO READ | Eating walnuts on an empty stomach in the morning improves memory? Experts elucidate

“While walnuts offer health benefits, they are calorie-dense, and excessive consumption may lead to weight gain if not accounted for in overall dietary intake. It’s a slippery slope, so incorporate them into a balanced diet without exceeding calorie requirements,” said Sushma. She warned people with nut allergies to avoid walnuts and other tree nuts to prevent allergic reactions.

As with any food, moderation and consideration of individual health conditions are key. “Consulting with a healthcare professional or a registered dietitian can provide personalised advice based on specific health goals and dietary needs,” said Dr Sushma.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.