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It would not be wrong to call walnuts “brain food” or “brain lighting superfood”. After all, its structure is similar to that of our brain! We all have heard that it is a treasure trove of health, which is filled with lots of nutrients like vitamins, fiber, and omega-3. It takes care of everything, from heart to brain. But, as every coin has two sides, so does this superfood. No matter how beneficial something is, if it is consumed excessively, it can cause harm instead of benefit. So, let us understand both these aspects of walnuts today. Let us first know its amazing benefits (The Good Side): 1. A sure friend of your heart, Walnuts contain Omega-3 fatty acids in abundance, which acts like a guard for the health of our heart. It also helps in keeping blood pressure under control. 2. Helpful in weight loss (if eaten in right quantity) The healthy fat and fiber present in walnuts make your stomach feel full for a long time. With this, you do not feel hungry very often and you avoid eating anything else unnecessarily, which helps in controlling weight. 3. Keeps the stomach happy. If you eat soaked walnuts on an empty stomach in the morning, it improves your digestive system and also helps in keeping your intestines healthy. 4. ‘Brahmi’ is for the brain. This is the biggest and well-known benefit of walnuts. The antioxidants and Omega-3 present in it sharpen your memory and also help in removing mental weakness. Now the other side of the coin: When and why can it become an enemy? (The Bad Side): 1. Instead of benefits, it can cause harm: weight gain. Yes, you read it right! While walnuts in the right quantity reduce weight, eating them in excess can also lead to weight gain. It is very high in calories and fat, so avoid eating more than 2-4 walnuts a day. 2. If you have allergies, do not eat them even by mistake. Some people are allergic to dry fruits. If you also have such a problem, then eating walnuts can cause serious problems like skin rashes, itching or difficulty in breathing. 3. Can cause stomach fire: If you eat raw walnuts in large quantities, it can cause heat in the stomach. This can increase the problem of heartburn and acidity. 4. A friend of the stomach can also become an enemy! Walnuts contain a lot of fiber, which is good for the stomach. But if you eat too many walnuts, this fiber can have the opposite effect, causing problems like constipation, diarrhea or stomach cramps. So what to do? Walnuts are a wonderful superfood, there is no doubt about it. Just take it in the right quantity like medicine. 2 to 4 soaked walnuts a day can be like nectar for you, but do not make the mistake of eating just a handful.