Walnuts are an important element of our diet. With many beneficial properties and extremely versatile, they lend themselves to different consumption and are known for their pleasant taste that appeals to both adults and children. Rich in vitamins and mineral salts, they belong to the dried fruit family and in addition to being caloric, they also contain various Walnuts Nutrition Facts.
However, these are good fats that make them a super food, excellent for helping the diet to be more complete in omega 3 and healthier from various points of view. Like many other foods, nuts can also have contraindications. So let's find out everything there is to know about this precious food, starting from the nutritional values and continuing with the benefits and the various ways to use them in the kitchen.
All about walnuts: properties, contraindications, curiosities and recipes
Walnuts are, among dried fruit, one of the best known and most used varieties. Originally from Asia, they boast a family rich in varieties including macadamia nuts and pecans. Today, however, we will focus on the common nuts, often used as a snack or as an addition to dishes of all kinds.
Walnuts are known to be good for the brain and a great diet ally.
Being a caloric food, the recommended amount is between 15 and 30 grams per day. If you are on a diet you can still eat, perhaps limited to 15 grams.
Calories and Nutrition
Facts Walnuts have approximately 670 calories per 100 grams and include approximately 14 grams of protein, 5 of carbohydrates and 68 of fat. Although rich in fats, however, they mostly contain the good ones, namely Omega 3 and Omega 6, which are useful for lowering bad cholesterol and keeping triglycerides at bay.
Rich in arginine, they also contain potassium, phosphorus, copper, magnesium, iron and calcium. Among the vitamins they boast those of group B and E. Among other things, nuts are also rich in melatonin, useful for regulating the rhythm of sleep and wakefulness.
Properties and benefits
Walnuts boast several beneficial properties. Among these the best known are the following:
- They are good for the immune system
- Thanks to the many antioxidants they contain, they are an excellent anti age
- They are good for the brain
- They reduce the risk of stroke
- Help you lose weight (if eaten in the right doses)
- They are a natural source of energy
- They reduce the risk of diabetes
- They help prevent cardiovascular disease
- They help keep blood cholesterol levels low
- They help keep triglycerides at bay
- They help regulate pressure
- They are good for the heart
Walnuts have no particular contraindications except that they are among the foods that can trigger allergies. If you have never eaten them before, it is therefore preferable to consult your doctor, especially if you are allergic. Same thing if you are already allergic to other nuts such as peanuts.
They contain nickel, which is why those who are allergic should consult their allergist or doctor before adding them to their diet.
How to take walnuts and curiosities
Walnuts are one of the most flexible foods as they can be included in almost any dish.
Excellent as an energy snack, they are perfect as a source of good fats for breakfast. They can be inserted into salads or first courses and added to second courses. They also go well with desserts of all kinds and with their flour you can make excellent desserts.
It is always preferable to choose organic and without added salt.
Going to the curiosities:
It is said that soaking unroasted walnuts (and other dried fruit) with a pinch of salt for one night activates their energy potential, making them more assailable. Health Nutrition always keep blogging about the its benefits.
According to the science of signatures, their shape reminiscent of that of the brain indicates that they are a food that is good for the mind.
More and more studies are actually confirming this theory, so much so that nuts are considered a perfect snack for those who study or work a lot with the mind. So Eat Walnuts Every day.