Nuts and Seeds

Walnuts Health Benefits

Good for:

Heart health
Brain function
Weight management
Blood sugar control
Anti-inflammatory properties

Watch out for:

High calorie content
Potential allergen
Oxalate content
Rancidity if not stored properly
May interact with medication

Walnuts are a nutrient-dense food that offer a range of health benefits. They are high in heart-healthy monounsaturated and polyunsaturated fats, fiber, protein, and micronutrients such as magnesium and vitamin E. Research suggests that consuming walnuts may improve brain function, support weight management, help control blood sugar levels, and reduce inflammation in the body. However, they are also high in calories and may cause allergic reactions in some individuals. Proper storage is important to prevent rancidity and they may interact with certain medications.

Adding it to your meal plan:

Walnuts can be added to meals in a variety of ways, such as topping salads, oatmeal, or yogurt, incorporating them into baked goods, or using them as a base for sauces or dips. They can also be eaten as a snack on their own or mixed with other nuts and dried fruits.

Related foods:

Other nuts such as almonds and pistachios offer similar health benefits to walnuts. Chia seeds and flaxseeds are plant-based options that are also high in omega-3 fatty acids and fiber.”

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