Walnuts play a key role in the modern shift toward food as medicine. In fact, there’s even an annual walnut conference where scientists and industry experts gather to discuss the latest research. Thanks to their omega-3 content, walnuts are often called the “king of nuts.” Regular walnut consumption has been associated with improved memory and cognitive function in older adults, and one fascinating aspect is that the structure of a walnut even resembles the human brain. Health experts say consuming 10-12 walnut halves a day boosts brain performance. Brain scans of volunteers who consumed walnuts daily showed improved neural efficiency, while blood tests indicated positive changes in glucose and fatty acids. Walnuts also act as a prebiotic, feeding beneficial gut bacteria. Inflammation is at the root of many chronic diseases, but walnuts can act as an inflammation-fighter because they're packed with polyphenols. “Just a handful can support your body’s natural defenses and keep inflammation in check,” said cardiologist Dr. Jay Shah. Walnuts also help with weight management. Despite being energy-dense, walnuts contain protein, fiber and healthy fats that can help people feel fuller long. A quick and easy way to get them into your diet is to have a few as a 3 p.m. snack with fruit or yogurt to tide you over until dinner. Doctors caution, however, to opt for unsalted walnuts to reduce sodium intake.
