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Walnut Health Benefits

2026-05-18

When walnuts are mentioned, the first thing that comes to mind is "brain-boosting." Besides their resemblance to the brain, they are also rich in nutrients such as alpha-linolenic acid (ALA) and phospholipids, which are indeed beneficial to the brain. Therefore, the claim that walnuts："boost brain function" has some merit. However, one shouldn't have overly high expectations; they won't help you quickly improve intelligence or memory. Nevertheless, they are still among the nuts with a high nutrient density, serving as a source of plant protein. They are rich in vitamin E, B vitamins, various minerals, and dietary fiber, all of which are beneficial to the body. Today, I'll share some scientific ways to eat walnuts.

⏰ What's the best time of day to eat walnuts?

🌅 Breakfast: Pair walnuts with milk and eggs to increase satiety and start your day with energy. This is a top choice for office workers and students.

☕ Afternoon tea time: Around 3 or 4 pm, can be paired with yogurt. At this time, the body consumes more energy and is prone to fatigue; eating some walnuts can quickly replenish energy, making it suitable for office workers who sit for long periods. Try not to eat them after meals, as this will increase your body's calorie intake.

🌙 Dinner: Eating a small amount before dinner can promote sleep and increase satiety, helping to control dinner portion sizes. However, avoid eating them before bed, as walnuts are high in fat and can increase the burden on the stomach and intestines, thus affecting rest.

These are simple and convenient ways to eat walnuts. Next, we'll share some creative pairings and ways to enjoy walnuts.

🥣 1. Walnut Soy Milk

Principle of combination: Complementary proteins for more balanced nutrition.

Ingredient ratio: 15g soybeans, 10g walnuts (1 walnut), 3 red dates.

Instructions: Shell the walnuts, wash the soybeans and red dates, and put them into a blender (select the "soy milk" mode).

Suggested consumption: Pair with whole wheat bread, eggs, oats, etc.

🍳 2. Steamed Egg with Walnuts

Combination principle: A more complete amino acid profile improves protein absorption and utilization.

Food ratio:2 eggs, 10 grams of Chopped Walnuts, a pinch of salt.

Instructions: Beat the eggs, add salt to warm water and stir to remove foam. Place the chopped walnuts on the surface of the egg mixture. Cover the steaming bowl with heat-resistant plastic wrap and poke a few small holes in the plastic wrap with a toothpick. After steaming, drizzle with a little light soy sauce and sesame oil.

🥗 3. Walnuts and spinach

Combination principle: Spinach is rich in iron and folic acid, and walnuts promote iron absorption.

Ingredient ratio: 150g spinach, 10g walnuts, a little minced garlic, a little light soy sauce, balsamic vinegar, and sesame oil.

Instructions: Wash the spinach, blanch it, remove it, rinse it with cold water, squeeze out the excess water, cut it into sections, add appropriate seasonings, and sprinkle with chopped walnuts.