Snacking on walnuts will make you age better, says study

The secret to living a healthy life is hiding inside your kitchen cabinet.

A new study suggests that having a handful of walnuts daily can promote better lifestyle habits later in life.

The Coronary Artery Risk Development in Young Adults study found that people who consumed walnuts early on in life had a healthier lifestyle as compared to those who didn't. It is not too late if you want to lead a healthier life.


The findings show that people who had walnuts daily were more physically active and healthier. They also reported having a quality diet and experiencing a better heart profile. The magic nut can also keep chronic diseases like heart disease, obesity and diabetes at bay.

According to the study, walnuts are considered an easy and accessible food choice to improve chances of heart disease risk when consumed between youth and middle adulthood.

Packed with antioxidant polyphenols, the study found that walnut is the only nut that has an excellent source of plant-based Omega-3 alpha-linolenic acid (2.5 grams/28g). This component plays a crucial role in heart and brain health, and healthy ageing.

Additionally, just one serving of walnuts (28g, or about a handful) contains many nutrients that can aid overall health such as - 4 grams of protein, 2 grams of fibre, and 45 milligrams of magnesium.

Supported by the National Heart, Lung and Blood Institute of the National Institutes of Health, a team of researchers reviewed 20 years of diet history and 30 years of physical and clinical measurements of participants who had walnuts daily.

Published in Nutrition, Metabolism & Cardiovascular Diseases, a recent study by University of Minnesota School of Public Health researchers revealed that walnuts contain a unique combination of nutrients that results in positive outcomes on health.

Not sure how to start? We have a few delicious recipes you can try that include the goodness of heart-healthy walnuts

Specially curated by Celebrity Chef Sabyasachi Gorai, this yummy walnut bread recipe with honey will make your day.

WALNUT BREAD TOPPED WITH FRESH CHEESE AND WALNUTS WITH HONEY

Ingredients:
500 gm of flour
10 gm of salt
10 gm of water (approx.)
300 gm of baker’s yeast
2 handfuls of California Walnuts

For the walnut honey:
100 g of shelled walnuts
65 g of honey
15 g of butter

Method:
- In a bowl, mix flour and salt well
- Make a hole in the centre and add crumbled yeast
- Wet with water slowly and knead with your hands until you reach a good mass
- Continue kneading by stretching and gathering the dough until it is uniform (if your cough is very soft, add a little more flour)
- Make it into a ball
- Roll the ball over the walnuts and insert them into the dough
- Continue kneading, but with more force
- Cut the dough and shape them into bars
- Place in the oven on a dish lined with nonstick foil
- Use a knife to decorate with superficial cross cuts
- Let the bars cook at 170-180° C until they double in volume
- Allow them to cool before serving

For the walnut honey:
- Prepare a flat surface (can be your pan) and cover it with foil or vegetable oil
- Put the honey and butter into a pan (use a pan that has a thick base so it offers uniform heat diffusion)
- Put on medium heat and stir occasionally with a silicone spatula so that the butter and honey merge
- Then incorporate the walnuts so that they are almost covered with honey
- Stir from time to time
- Let the water evaporate as the walnuts caramelize
- When the nuts have caramelized, pour the honey onto parchment paper and separate so when it cools it does not stick together
- Let stand and cool completely
- Put the walnut honey into a jar with a tight lid and keep stored until the time of consumption

Final preparation:
- Toast the walnut bread
- Slice cheese and put it on top of the walnut bread
- Spread a tablespoon of walnut honey on top of the cheese