Walnuts: how to eat them to get more benefits

Walnuts are nourishing and energizing. They contain good fats, proteins and fibers, vitamins, and antioxidants, so they should definitely be included in your diet.

Walnuts contribute to the well-being of the heart and arteries due to the presence of:

– vitamin E, a powerful antioxidant that protects the body from free radicals;

– omega-3 and polyphenols, which improve blood circulation;

– arginine, which keeps blood vessels elastic.

In addition, the vitamin E contained in walnuts helps to increase the level of "good" cholesterol (HDL), while oleic acid reduces the level of triglycerides and "bad" cholesterol (LDL).

Eating walnuts regularly boosts the microbiota, aids digestion, prevents swelling, and promotes weight loss, according to the Italian publication riza.it.

To absorb all the nutrients, let them soak

Soaking walnuts for 12 hours in plenty of water and 2 tablespoons of salt allows them to be "activated" by removing phytic acid, which is not harmful but can interfere with the absorption of calcium, iron, and zinc. In this case, the water can be changed every 3-6 hours. Then you should rinse the nuts under running water and eat them wet or dried with a dryer.

A handful of walnuts wards off hunger and fatigue

The shape of the fruit, similar to the shape of the brain, makes it clear how well a walnut can affect an organ that is so similar to it. In fact, 4-5 nuts stimulate the brain in case of mental fatigue and acute stress. The same amount, thanks to the dose of proteins they contain, is an ideal snack to replenish energy and feel full between meals.

Winning combinations with legumes and oatmeal

For a better breakfast, soak 1 cup of peeled walnuts overnight, then rinse and mix with 3 cups of water. Strain and pour into a glass bottle: within 4-5 days you will have healthy nut milk. It is best drunk enriched with 2 tablespoons of whole grain oatmeal, accompanied by yogurt and seasonal fruit.

Another ideal option consists of legumes and nuts because they keep the heart healthy and have anti-cholesterol effects. You can enjoy chickpea, onion, and bay leaf soup enriched with activated and chopped walnuts. Together, they are also great in salads.

WARNING. Walnuts are rich in nickel, so they are not suitable for people who are allergic to this substance or to dried fruits in general. They should also be avoided if you have kidney stones.