The health benefits and pitfalls of incorporating walnuts
Walnuts take centre stage in many homes because they are versatile enough for both savoury dishes and desserts. They can also be enjoyed as a snack. However, not everyone should indulge in them—who should steer clear?
Nuts, especially walnuts, are an invaluable part of a healthy diet and should be included not just during the holiday season. Thanks to their high-quality protein and healthy fats, nuts are an excellent source of vitamins and minerals. They support the functioning of the nervous system, aiding memory and concentration. What are the other benefits of walnuts? And what should be taken into consideration regarding these products?
What's inside walnuts?
Walnuts are packed with omega-6 and omega-3 fatty acids, amino acids, B vitamins, and essential minerals like potassium, phosphorus, magnesium, zinc, manganese, and iodine. Due to these nutrients, nuts offer 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. Alpha-linolenic acid, folic acid, and magnesium found in walnuts also support the nervous system, which can be particularly beneficial for people experiencing stress, sleep issues, or hyperactivity.
Beware of allergies and calories
However, it's essential to remember that walnuts are not for everyone. Consideration of allergies is crucial because nuts are among the most common allergens. When introducing them into your 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 as they are filling and can effectively curb hunger for a longer time.
