Walnuts (Akhrot): Benefits and How Many to Eat
Walnuts (akhrot) stand out among nuts for one reason: they’re one of the best plant sources of omega-3 — making them a genuine win for heart and brain health.
Why walnuts are special
- Plant omega-3 (ALA) — more than most nuts; great for the heart, especially for vegetarians (see omega-3).
- Antioxidants and healthy fats linked to heart and brain benefits.
- Some protein and fibre, plus a satisfying crunch.
How many to eat
Like all nuts, walnuts are calorie-dense (~650 kcal/100g), so a small handful (about 5–7 walnut halves, ~30g) a day is a sensible amount. Have them raw (soaking overnight is a popular Indian habit and makes them easier to digest) rather than candied or heavily salted. Add to oats, curd or salads, or just snack on them.
Quick answers
How many walnuts should I eat a day?
About a small handful — roughly 5–7 walnut halves (~30g). They’re calorie-dense, so keep the portion modest, and prefer raw or soaked over salted/candied.
Are walnuts good for the heart?
Yes — their plant omega-3 and antioxidants are linked to heart and brain benefits, making them one of the healthiest nuts.
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