Khaberni - British nutrition expert Dr. Jane Walpole points out that walnuts are used less than almonds or pecans, although a handful helps in preventing many diseases and strengthening the immune system.
The expert explains their health benefits, emphasizing their role in supporting brain and heart health, and discusses how to integrate them with various foods for maximum nutritional benefit.
According to her, a single serving of walnuts (28 grams) contains between 180 and 200 calories, which is about 10% of the recommended daily needs. They are also high in fats, providing about 18 grams, which is a significant part of the daily fat requirement for women (20 grams) and men (30 grams). Most of these fats are essential omega-3 fatty acids, necessary for the health of the heart, brain, and eyes.
In addition, omega-3 fatty acids contribute to improving hormonal balance and supporting fertility, as well as helping regulate blood sugar levels and reducing cravings for unhealthy foods, making walnuts a suitable snack for those following a healthy lifestyle.
Some studies indicate that nuts support cognitive functions and may help alleviate symptoms of depression and anxiety. Additionally, walnuts contribute to lowering total cholesterol and bad cholesterol levels, as eating a handful daily can reduce them by about 7%. They also help reduce inflammation thanks to their content of polyphenolic compounds.
The expert advises adding nuts to fiber-rich foods and consuming them with protein sources to increase satiety, or sprinkling them on vitamin C-rich salads.
With these benefits, she emphasizes the need to be aware that walnuts are among common allergens, and those with blood thinning conditions need to be cautious when consuming them in large quantities.
