The nutty scoop on walnuts: Facts about the favorite nut
Are you crazy about nuts? They are a delicious and healthy food, but also very high in calories. In this article, you'll learn all about the nutritional value and benefits of walnuts and how you can incorporate them into your diet.
What you should know
Walnuts are high in calories and therefore should only be consumed in moderation. However, they contain many nutrients such as iron, magnesium, phosphorus, healthy fats and protein. To enjoy the taste of walnuts, you can add them to a smoothie or sprinkle raw, unsalted walnuts with some spices.
Advantages of walnuts
1. good fats and omega-3 fatty acids
Walnuts are rich in polyunsaturated fatty acids, the "good fats". Studies have shown that eating walnuts can lower total and LDL cholesterol levels and reduce the risk of stroke. Walnuts are also a source of α-linolenic acid, an omega-3 fatty acid with potential health benefits.
2. antioxidant-like compounds
Walnuts contain antioxidants that can help fight the effects of aging. They are also known as "brain foods" and have been shown to have potential cognitive benefits for older adults.
3. rich in minerals
Walnuts contain copper, which the body needs to maintain healthy blood cells and blood vessels, and support the absorption of iron for strong bones.
4. promote the feeling of satiety
Walnuts can help you feel full and overcome that morning or afternoon slump. One study has shown that walnuts can reduce feelings of hunger and promote feelings of fullness.
Incorporate nuts into your diet
To get the benefits of walnuts, eat 1 to 2 tablespoons per meal. Choose unsalted varieties to limit sodium intake. Try a few nuts in salads, smoothies, yogurt parfaits or as a crunchy snack. Be creative and wrap a walnut in a Medjool date or roll a homemade energy ball in chopped walnuts for a tasty snack.
In summary, walnuts can be an excellent addition to a healthy diet. Due to their nutrient richness, health benefits and delicious taste, it is a good decision to include them in your daily diet.
Always consult your healthcare provider to ensure that the information displayed on this page applies to your personal circumstances.