FoodWalnuts: A nutritional powerhouse with a cautionary note

Walnuts: A nutritional powerhouse with a cautionary note

Walnuts reign supreme in many homes because they are suitable for both savoury dishes and sweets. Walnuts can also be enjoyed as a snack. However, they are not recommended for everyone — who should avoid them?

Walnuts appear in many recipes.
Walnuts appear in many recipes.
Images source: © Adobe Stock | Lou_Levayer
Magdalena Pomorska

Nuts, especially walnuts, are an invaluable part of a healthy diet that should be incorporated not only during the holidays. Thanks to their content of high-quality protein and healthy fats, nuts are an excellent source of vitamins and minerals. They support the functioning of the nervous system, improving memory and concentration. What are the other benefits of walnuts? And what should be considered when it comes to these products?

What's inside walnuts?

Walnuts contain omega-6 and omega-3 fatty acids, amino acids, B vitamins, and essential minerals: potassium, phosphorus, magnesium, zinc, manganese, and iodine. Due to these nutrients, nuts have numerous health benefits, positively affecting the circulatory and nervous systems, as well as the condition of the skin, hair, and nails. Polyunsaturated fatty acids and plant sterols help lower "bad" cholesterol levels, prevent clot formation, and regulate blood pressure. Including walnuts in your diet can thus reduce the risk of cardiovascular diseases. Linoleic acid, folic acid, and magnesium found in walnuts also support the nervous system, which can be particularly beneficial for people living under stress, experiencing sleep issues, or dealing with hyperactivity.

Beware of allergies and calories

However, it's important to remember that walnuts are not for everyone. Their consumption should also be considered regarding allergies because nuts are among the most common allergens. When introducing them into a diet, especially for children, it's worth observing the body's reaction. Moreover, one should be mindful of their calorie content—100 grams is about 650 kcal. Therefore, it's best to limit consumption to a small handful a day. If consumed in moderation, walnuts can help maintain a healthy body weight since they are filling and can effectively curb hunger for a longer time.

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