AIIMS-trained gastroenterologist recommends adding this nut to your daily diet: ‘Just a handful is loaded with…’

According to Dr Sethi, this nut is not only a powerhouse for brain and heart health, but also fights inflammation. Read more to discover which nut it is!

Updated on: Oct 21, 2025, 09:41:51 IST

By Eshana Saha

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Nuts have long been celebrated as nutritional powerhouses - small in size yet packed with essential nutrients, healthy fats, and antioxidants that can do wonders for overall well-being. Just a handful a day can support heart health, aid digestion, boost brain function, and even reduce inflammation. Among the many varieties, walnuts stand out as one of the most nutrient-dense and beneficial options.

Eating just a handful of these nuts every day can do wonders for your health. (Unsplash)

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Dr Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford Universities, highlights the impressive health benefits of adding a handful of walnuts to your daily diet.

In an Instagram video shared on October 20, the gastroenterologist breaks down the rich nutritional profile of walnuts, explaining how they support heart health, enhance brain function, and help reduce inflammation.

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A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi)

Nutritional profile

According to Dr Sethi, walnuts are the richest source of antioxidants among all nuts. In addition, the gastroenterologist highlights that they are “loaded with vitamin E, melatonin, and polyphenols, especially in that thin, papery skin - these fight free radicals and calm inflammation.” They’re packed with more omega-3 fatty acids than any other nut - vital healthy fats that help boost brain function, and cannot be produced by the body naturally.

The rich nutritional profile of walnuts comes with several health benefits. (Image generated via Google Gemini)

Health benefits

Dr Sethi outlines the numerous health benefits of eating walnuts every day, which include boosting heart and brain function. He explains, “They help lower blood pressure, support your heart, and even boost our good gut bacteria.” They are also great food for the brain. The gastroenterologist states, “Regular walnut eaters have better memory and less inflammation.”

He recommends including a handful of walnuts in your daily diet for maximum health benefits.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

ABOUT THE AUTHOR
Eshana Saha
Eshana Saha is a fresh face in lifestyle and cultural journalism, bringing a refined, multidisciplinary perspective to the intersection of entertainment, fashion and holistic wellbeing. With less than a year of professional experience, she has quickly adapted to high-pressure editorial environments and currently works full-time with HT Media. Prior to this, she interned for nearly six months with Hindustan Times’ entertainment and lifestyle vertical, where she gained hands-on experience in digital reporting, trend analysis and editorial storytelling. Based in New Delhi, Eshana specialises in comprehensive coverage of major cultural moments — from international film press tours to the curated aesthetics of global fashion showcases, award shows and music-centred events. She holds a Bachelor’s degree in English from St Xavier’s University, Kolkata, and a Master’s degree in English from the University of Delhi, equipping her with a strong academic foundation and a keen ability to deconstruct complex cultural trends into clear, high-impact narratives. Beyond the red carpet, Eshana has developed a growing focus on health and wellbeing reporting. She bridges the gap between celebrity-driven trends and practical, evidence-informed lifestyle advice, ensuring her work remains both aspirational and grounded in editorial rigour. She has extensively covered the health implications of Delhi’s air pollution crisis, while also playing a key role in amplifying expert-led insights on women’s health and mental wellbeing, helping translate complex medical perspectives into informed, impactful public awareness. An artist at heart, she explores multiple creative forms — from visual arts and music to culinary experiments — and brings a creative’s eye for nuance, texture and detail to every story. Whether analysing runway dynamics or examining emerging wellness movements, she remains committed to accuracy and the highest standards of contemporary journalistic ethics.Read More

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