How to Eat Walnuts for Maximum Health Benefits? - Healthy Master 

how to eat walnut

Since childhood, your mother and grandmother must have been feeding you walnuts in raw form. This is mainly due to the amazing health benefits they can provide for our body and mind. More than being just a tasty snack, these amazing nut variety from nature is a powerhouse of nutrition. However, due to the busy lifestyle that most people are leading these days, they are finding it hard to include walnuts and other dry fruits in their day-to-day diets. Here you will find more comprehensive information on this nut variety and how it can be included in the diet. This is a 5-minute guide for you on how to eat walnuts in different ways.


Benefits of Eating Walnuts:


Before diving directly into how to eat walnuts daily, first recall the nutritional value of walnuts and their associated health benefits. From heart health to brain functions, walnuts can offer a myriad of health benefits. They also contain amazing nutritional benefits, which are mentioned below:


  • The presence of vitamin E, melatonin, and plant compounds in walnuts lowers bad cholesterol levels.
  • The omega-3 fat content in walnuts lowers the chances of heart disease. 
  • Eating soaked walnuts every day increases metabolism and reduces weight as walnuts are a rich source of calcium, potassium, iron, copper, and zinc. 
  • Eating walnuts promotes good sleep because of the presence of a compound called melatonin.
  • Eating soaked walnuts promotes hair growth because of the presence of vitamin B7. 


Walnuts are rich in healthy fats (polyunsaturated fats), mainly ALA (alpha-linolenic acid). This Omega 3 fatty acid is praised for its heart health properties. Despite their small sizes, walnuts also pack high amounts of proteins. This makes them a valuable plant-based protein source. Therefore, it is considered a great option for vegetarians and vegans looking for high protein intake.


Walnuts are also packed with high amounts of fiber. They contain a good amount of dietary fibers that promote digestive health, regulate blood sugar levels, and keep the body satiated. This amazing nut from nature also contains essential vitamins and minerals. This includes vitamin E, folate, magnesium, phosphorous,

Without further delay, let's look at how to eat walnuts daily in innovative ways to enjoy the above-mentioned benefits of walnuts.


Related Read: Benefits of Walnuts in Pregnancy


How to Eat Walnuts? 5 Innovative Ways to Add Walnuts to Your Diet:


  1. Soak Walnuts - Eating 4-5 soaked walnuts in the morning on an empty stomach is the best way to eat walnuts. Eating soaked almonds helps reduce cholesterol levels, furthermore, walnuts become easier to digest.


Not just that, walnuts are best enjoyed as a mid-day snack. Instead of munching on the trans-fat-loaded cookies and namkeen, have a handful of walnuts. You will not only healthily satisfy your hunger but also get protein and fiber. If you are looking for an option to buy premium quality walnuts online, you can choose Healthy Master. 


  1. Walnut with yogurt: If you love eating yogurt, then you can add flavors to yogurt by adding 4-5 soaked walnuts. Moreover, you can add soaked walnuts to your breakfast bowl of oatmeal to increase its nutritional value. 


  1. Smoothie: Is your day incomplete without a smoothie? If so, give a healthy twist to your favorite smoothie by adding walnuts. Having a smoothie for breakfast will keep you energetic throughout the day. 


  1. Salad: A healthy snack has gained popularity among people. From ordering in the restaurant to preparing at home, today you can find many salad lovers. When preparing a bowl of salad at home for lunch or dinner, add nutritional value by adding lots of nuts and seeds like walnuts, chia seeds, and many more. The nutrient-packed bowl will not only be lip-smacking but also help with weight control.


  1. Sandwich Stuffing - Whether you are making non-vegetarian sandwiches or vegetarian sandwiches for breakfast, adding walnuts in the crushed form will not only give a nutty and crunchy flavor to the sandwich but also keep you full for a longer time, therefore curbing unwanted hunger pangs. 




Now, you have not 1, not 2, but 5 ways to add walnuts to your diet. By adding walnuts to sandwiches, smoothies, or salads, you not only enhance the flavors and textures of the dish but also increase the overall nutritional value. By understanding the nutritional benefits, serving size recommendations, and potential allergens associated with walnuts, you can make informed choices about incorporating these nutrient-rich nuts into your diet for improved health and well-being. However, you must know how many walnuts to eat per day, to avoid the side effects of overeating walnuts.