We all know the benefits of walnuts. These are not only rich in Omega-3 fatty acids but also filled with antioxidants. Not only do they have the potential to enhance heart health, but they also support gut health and lower the risk of type 2 diabetes.

However, science has found that the nuts even help with menstrual pain.

Period pain and walnuts

Women are all too familiar with abdominal pain and cramps during their menstrual cycle.  For painful periods, the medical term used is “dysmenorrhea.” In a month, more than 50% of menstruating women encounter some pain that lasts up to 3 days. Sometimes the pain is so intense that it hinders daily activities.

According to research, a regular diet that contains 300-18000 mg of Omega-3 fatty acids may reduce period pain. It is because Omega-3 fatty acids affect cells' function and influence pathways linked to pain and inflammation in the body. That's where walnuts come in. Rich in Omega-3s, ten whole walnuts can give you almost 1.9g of the micronutrient.

Then there is Magnesium, which also helps with muscle relaxation and nerve transmission, and can be found in walnuts. For instance, 100 can provide you with magnesium in the range of 146-158 mg.

Now that we know how wlanuts help, let's take a closer look at how you can creatively add them to your dishes.

Here are two easy recipes

Pasta with spinach and walnuts: For this recipe, you need wholemeal pasta, walnuts, spinach, olive oil, and fresh goat cheese. Preparation time will take up to 10 minutes, and you just need to boil the pasta, saute the spinach, and chop up the nuts. Then, in the bowl, add the nuts and cheese, and sprinkle with olive oil. This cheesy and crunchy meal can be quite comforting.

Quinoa with walnuts: This is another healthy and satisfying dish. For this, you will need one cup of boiled quinoa, a cup of chicken or vegetable stock, some roasted nuts, lemon juice, and salt to taste. You can also add some goat cheese or dried berries if needed.

And that's how they may help you with period pains, while giving a lot more essential micronutrients. So, have you added walnuts to your daily diet? Tell you in the comment.

Written by

Supradeep Dutta

Edited by

Sagnik Bagchi