Walnuts: Health benefits and a balanced diet
Walnut kernels are rich in fatty acids, proteins, and vitamins, offering significant health benefits, particularly for the heart and brain. Experts recommend consuming about 30-40 grams daily, roughly equivalent to five to six walnuts. This intake supports digestion, helps prevent cardiovascular diseases, and contributes to a balanced diet.
Gastroenterologist Loreta Eșanu explained the nutritional benefits of walnut kernels: "Walnut kernels are a source of omega-3 and other healthy fatty acids. They also contain fiber, which plays an important role in digestive processes. Regular consumption of walnut kernels can help treat chronic inflammation and prevent heart disease."
According to the specialist, walnut kernels are an excellent source of essential vitamins and minerals for the body: "Walnuts are a fantastic source of vitamin E, a powerful antioxidant that helps prevent prostate and lung cancer. Other nutrients found in walnut kernels include selenium, calcium, and copper. They also contain vitamins B1, B2, B5, PP, and carotene, as well as being rich in sodium, potassium, phosphorus, iron, and iodine."
When consumed regularly, walnuts can support a balanced diet without negatively impacting body weight. "People who regularly include walnuts in their diet tend to have a more balanced nutritional intake. Being rich in protein and healthy fats, and when consumed in moderation, walnuts do not affect body weight or hinder metabolism as some other foods do," says Loreta Eșanu.
In addition to their nutritional role, walnuts can be used as ingredients in cakes or in popular treatments, thanks to the nutritious oil they contain, thus contributing to a healthy and varied diet.
Author: Galina Alcaz
