The consumption of walnuts in the diet has been linked to a reduced incidence of cardiovascular problems. The benefits of walnuts in the diet are multiple. People who eat walnuts frequently are 15% less likely to develop cardiovascular disease and 23% less likely to die from cardiovascular events.
Walnuts contain various useful dietary compounds. These include protein, fiber, omega-3 polyunsaturated fats, potassium, calcium, iron, iodine, magnesium, zinc, phosphorus, and selenium. They also contain various vitamins, especially folic acid, but also thiamin, riboflavin, niacin, and vitamins B6 and E.
The components of walnuts are involved in various metabolic processes that lead to beneficial effects on health. Many of these components have antioxidant and anti-inflammatory effects, which help prevent atherosclerosis.
Benefits and risks of walnut consumption
The benefits of walnuts in the diet have been demonstrated in various studies. Several studies have shown that regular walnut consumption can lower cholesterol and beneficially modify the lipid profile. Specifically, it reduces LDL cholesterol and triglyceride levels and increases HDL cholesterol.
Walnuts are high in calories, which is why they may promote obesity. However, walnut consumption produces satiety and prevents the consumption of other high-calorie nutrients. Therefore, body weight is not usually significantly modified. This satiating effect can even be used in weight-loss diets.
Occasionally, walnuts can cause health problems, mainly in people with allergies. These individuals often suffer mild skin reactions (eczema and hives). However, in some cases, severe allergic reactions occur. Furthermore, excessive walnut consumption can be indigestible and lead to digestive symptoms (abdominal pain, nausea, and vomiting).
The adequate intake of walnuts to achieve their beneficial effect on cardiovascular health is considered to be 30 grams per day. This typically amounts to 4 to 8 walnuts a day. It’s recommended to eat walnuts every day or almost every day. They can be eaten at any time, although they’re frequently recommended as a snack. They can even be eaten at night, as they promote sleep as they are a good source of melatonin.
Health Benefits of Nut Consumption
