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How many walnuts can you eat every day: nutritionist named the optimal amount for health

Yulia PoteriankoLS Food
Walnuts can be considered a real superfood

Walnuts are called a kind of superfood because they are rich in protein, fiber, and healthy fats. They are recommended to be added to dishes and consumed as a snack. But how many nuts should you eat per day to get the most out of them?

Medical News Today has published the findings of scientists from the University of Minnesota who have thoroughly studied this issue. They analyzed the benefits of various nuts, but walnuts were called the most useful. According to researchers, their consumption can slow down weight gain and reduce the risk of developing cardiovascular disease.

How many walnuts should you eat per day?

Clinical nutritionist Lauren Pelechac Sepe of the Kellman Wellness Center in New York City says that it is difficult to name a clear universal dose. However, she personally leans towards the figure of 7 whole kernels during the day or 14 halves. And, according to her, it is not necessary to eat these nuts daily. Consuming a larger portion every few days will bring comparable benefits. The goal is to include such a healthy product in your diet regularly, not to make them an element of your dietary routine.

What exactly are the benefits of walnuts?

If you break down the 7 whole kernels into their nutritional components, you will find that this amount contains approximately:

  • 190 calories;
  • 18 g of fat (including 13 g of polyunsaturated fat)
  • 4 g of carbohydrates;
  • 4 g of protein;
  • 2 g of dietary fiber;
  • 1 g of sugar.

So, with a fairly moderate calorie content, this product is indeed an excellent source of good fats, protein, and fiber. In addition, it contains several important minerals and antioxidants.

In terms of omega-3 fatty acids, walnuts are among the leaders among all nuts. These fats have an anti-inflammatory effect and reduce blood triglyceride levels, which means they prevent atherosclerosis and cardiovascular disease. This means that having this product in your diet is very, very useful.

Another advantage of eating walnuts is that they have a positive effect on the intestinal microbiota. And this, in turn, also has a good effect on the heart and blood vessels, improves blood lipid profile, reduces the risk of developing metabolic diseases (including diabetes), and has many other health benefits.

The researchers also found an inverse relationship: those who liked walnuts had a healthier diet in general, lower body weight, better blood glucose levels, and were more likely to exercise.

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