The benefits of walnuts, as well as those of nuts in general, are amply demonstrated by scientific research. Walnuts are particularly valued for their content of high-quality fats, such as omega-3 and omega-6, essential fatty acids that our bodies cannot synthesize and therefore must be taken in through food.
How many nuts to consume?
In an omnivorous diet, about 6 to 8 walnuts per day are sufficient to cover the daily omega-3 requirement. For those following a vegetarian or vegan diet, the recommended amount rises to about 12 walnuts (about 60 grams) to fully meet this requirement.
Positive effects on heart and brain
Numerous studies indicate that walnuts may help reduce levels of LDL cholesterol, the so-called “bad” cholesterol, improve insulin sensitivity, and offer potential protection against some neurodegenerative diseases.
Rich in essential nutrients
In addition to good fats, nuts are an excellent source of protein, minerals such as iron, phosphorus, magnesium, and manganese, vitamins especially B vitamins, and dietary fiber. For those who limit or exclude meat, increasing consumption of nuts and legumes is a winning strategy to ensure a complete and balanced diet.
Nutritional curiosities
Did you know that 5-6 walnuts cover the daily requirement of vitamin E? And that one walnut can provide all the selenium needed?
How to consume them?
Nuts are perfect to enjoy on their own as a snack, combined with fresh or dried fruits, in fruit salads or salads, blended into creams of legumes or vegetables, in pestos, in homemade desserts, or as a granola to sprinkle on bread and yogurt.
A small concentrate of well-being
Walnuts are a health powerhouse, practical to carry with you at all times, tasty and very versatile. All you have to do is incorporate them into your daily habits to enjoy all their benefits!
by dietitian Alessandra Zanini
SOURCES:
- https://pubmed.ncbi.nlm.nih.gov/25747270/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4121755/
- BDA – Food database for epidemiological studies
