Walnuts often get overshadowed by other trendy dried fruits, but a small handful a day can provide significant health benefits.
Rich in omega-3 fatty acids, these brain-shaped fruits are considered particularly valuable for heart, brain, and eye health. According to nutritionists, they help lower blood pressure, improve circulation, and may even play a supporting role in managing anxiety and depression.
“With nuts, a little goes a long way,” explains nutritionist Jen Walpole. “They’re high in healthy fats, fiber, and protein, which makes them very filling.”
How do nuts affect the body?
A 28-gram serving of walnuts contains approximately 180–200 calories and about 18 grams of fat, most of which is unsaturated fat, considered beneficial for the body.
They are particularly rich in alpha-linolenic acid (ALA), a form of omega-3 commonly found in fatty fish and which plays a role in cellular health, blood sugar regulation, and nerve function.
“Omega-3 is an essential fatty acid that we must get through our diet, as the body does not produce it on its own,” says Walpole. “It helps reduce inflammation and supports the heart, brain, hormones, and fertility.”
In addition, various studies have shown that daily consumption of nuts can reduce total and "bad" (LDL) cholesterol, contributing to improved cardiovascular health.
Walnuts also contain vitamin E, magnesium, and polyphenols – antioxidants that help reduce oxidative stress and inflammation in the body.
What does science say?
Research published in medical journals has shown that regular consumption of nuts improves blood lipid profiles and may reduce the risk of heart disease. Large studies, including research on healthy aging, have observed improvements in metabolic markers in people who regularly consume nuts.
Meanwhile, some data also suggests benefits for cognitive function and brain protection from aging, although experts emphasize that the evidence is not yet conclusive.
Do nuts help with weight control?
Thanks to the combination of fiber, healthy fats, and protein, nuts help you feel fuller for longer, reducing the need for frequent snacks.
“Healthy fats help stabilize blood sugar and control appetite,” says Walpole. “This can also help reduce cravings for sweet foods.”
Be careful with excess.
Although healthy, nuts should be consumed in moderation. Due to their high calorie content, excess can contribute to weight gain.
They are also a known allergen, so people who have not consumed them before should exercise caution. In special cases, high consumption can also cause digestive upset.
Also, people taking blood-thinning medications should consult their doctor before significantly increasing their consumption.
How are they best consumed?
Nuts are very easy to incorporate into your daily diet. They can be added to salads, cereals, yogurt, oatmeal, or even desserts like banana bread.
According to experts, combining them with fresh fruits, vegetables or protein-rich foods increases the nutritional value of meals and helps control appetite during the day. /GazetaExpress/
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