According to a Mumbai-based nutritionist, walnuts are wonder nuts - chock full of essential nutrients like omega-3 fatty acids and antioxidants. While they provide healthy fats, fibre, vitamins, and minerals, walnuts also keep your cholesterol and blood pressure levels in check, and cognitive health - thereby supporting both your heart and brain health. In her Instagram video, Deepshika Jain, a UJ-trained nutritionist and a certified National Diabetes Educator, said eating just three walnuts daily not only helps reduce inflammation but also boosts heart and brain function significantly. "Walnuts are very powerful nuts that help you build a healthier heart and gut. The skin also has so much fibre and polyphenols. Soak them prior to and eat up 3-4 walnuts daily," she said. How do walnuts benefit your brain and heart? Reduce inflammation Inflammation is caused by oxidative stress- the root of many diseases, which include heart disease, Alzheimer's disease, and even cancer. Experts say walnuts, packed with polyphenols, fight oxidative stress and inflammation. A subgroup of polyphenols known as ellagitannins is also involved. Beneficial bacteria in your gut convert ellagitannins to compounds called urolithins, which protect against inflammation. Reduce blood pressure High blood pressure is a major risk factor for heart disease and stroke. Doctors suggest that eating walnuts not only helps lower blood pressure, but also makes your heart healthy. Additionally, walnuts also lower cholesterol and triglycerides. Even small differences in blood pressure are thought to have a big impact on your risk of heart disease. Strengthen cognitive function While the tiny shells of the walnuts look like a brain, studies say this nut may indeed be good for your mind. Studies suggest that the nutrients and antioxidants in walnuts reduce oxidative stress and inflammation by reducing free radicals. Research also found that those diagnosed with depression showed significant improvement in symptoms if nuts - especially walnuts- were a part of their daily diet. Eating walnuts is linked to better brain function, which includes improvements in memory, learning skills, motor development, and anxiety-related behaviour. How to add walnuts to your daily diet? While nutritionists suggest eating three days, for those who do not like consuming the nut all by itself, you can add some to your food with:

• Sprinkled on leafy greens or fruit salads.
• Finely ground in dips and sauces.
• Chopped and used in whole-grain breads
• Crushed to use as a coating on fish or chicken
• Served on oatmeal or Greek yogurt
• Chopped and added to wraps or pita sandwiches
• Roasted and added to a trail mix
• Stir-fry recipes
• Roasted or chopped on pasta or vegetables
• As an oil in a vinaigrette dressing