Nuts such as almonds or walnuts have long been famous for their high nutritional value, rich in healthy fats, protein, fiber and essential vitamins, according to indianexpress.
But what few people notice is that the timing of your intake can also determine your nutritional absorption and impact your overall health.
According to Dr. Sudeep Khanna, a gastroenterologist at Indraprastha Apollo Hospital (India), science calls this phenomenon time-based nutrition (chrono-nutrition), meaning eating synchronously with the body's biological rhythm.
This affects metabolism, hormones and cardiovascular and brain health.
Almonds in the morning: Energy source to start the day
Almonds contain magnesium, vitamin E, good fats and fiber, making them ideal for starting your day. Magnesium improves insulin sensitivity, helping to stabilize blood sugar, while fiber and good fats slow down the absorption of sugar.
This prevents fatigue or cravings at the end of the day. Vitamin E also supports brain function and enhances concentration.
Recommendation: Eat about 15-20 nuts (about 1/4 cup) for breakfast. Can be used with oatmeal, yogurt or smoothies to increase absorption efficiency.
Night walnuts: Support sleep and recovery
Meanwhile, walnuts are the perfect choice for the evening. They are rich in ALA fatty acids (plant-based omega-3s) and melatonin, which regulate sleep.
When consumed before bed, walnuts help relax the nerves and support the recovery of the cardiovascular and brain during rest.
Recommendation: Eat 6-7 half a walnuts after dinner or close to bedtime. Can be combined with warm milk or eaten directly, without sugar.
In addition, between meals, a small handful of mixed nuts (1/4 cups) can help prevent energy drops and reduce unhealthy snacking habits.
Be careful with the portion
Although nuts are very healthy, they are also high in calories. It is necessary to control portion sizes and eat them in small pieces, without continuously snacking. It should also be noted that many benefits are recorded from observational studies, not necessarily reflecting the direct causation relationship.
