British nutritionist Dr. Jane Walpole points out that walnuts are less commonly used than almonds or pecans, even though a handful of them can help prevent many diseases and strengthen the immune system.
The expert explains its health benefits, emphasizing its role in supporting brain and heart health, and also explains how to combine it with different foods to achieve maximum nutritional benefit.
According to her, a single serving of walnuts (28 grams) contains between 180 and 200 calories, which is approximately 10% of the recommended daily intake. It is also rich in fat, providing about 18 grams, a significant portion of the daily fat requirement for both women (20 grams) and men (30 grams). Most of this fat consists of omega-3 fatty acids, which are essential for heart, brain, and eye health.
In addition, omega-3 fatty acids contribute to improved hormonal balance and support fertility, and also help regulate blood sugar levels and reduce cravings for unhealthy foods, making walnuts a suitable snack for those following a healthy lifestyle.
Some studies suggest that nuts support cognitive function and may help alleviate symptoms of depression and anxiety. Walnuts also contribute to lowering total and LDL cholesterol levels; consuming a handful daily may reduce them by about 7%. Furthermore, they help reduce inflammation thanks to their polyphenol content.
The expert advises adding nuts to fiber-rich foods, eating them with protein sources to increase satiety, or sprinkling them on salads rich in vitamin C.
Despite these benefits, it is important to note that walnuts are a common allergen, and people with blood thinning disorders should be cautious when consuming them in large quantities.
