Whether sight to eat multiple vegetable -based foods, increase the intake of healthy fats or simply add more crunch to your meals, walnuts can adapt perfectly to everyday food. Continue reading to discover the numerous health benefits of this Mediterranean dietary point. In addition, some of our favorite ways to work these nutritional power plants in your daily routine!
The benefits of walnuts can be attributed to their incredible nutritional profile, which supports everything from the health of the brain and the heart to the balance and digestion of blood sugar. Walnuts and seeds are among the fundamental points of the Mediterranean diet and for a good reason. As a recorded dietician, I often recommend a daily dose of a variety of walnuts and seeds to support heart health and general well -being.
Among the many options, the walnuts really stand out. The nuts were used in the Mediterranean for centuries, present in both savory and sweet dishes. It is mixed in sauces and sauces, transformed into a savory sauce for the chicken or sprinkled with salads and desserts, the walnuts add a rich flavor and a satisfactory crunch.
But their charm goes far beyond the taste. Walnuts offer vegetable -based proteins to support muscle health, fibers to help manage cholesterol and blood sugar and healthy fats for the heart that nourish both the heart and the brain. Their impressive content of Omega-3 provides anti-inflammatory benefits and supports cognitive function.
In addition, they are naturally satiant, helping you feel full and energetic during the day. It is the perfect mixture of taste and nutrition that has made the walnuts a beloved base in the Mediterranean diet for generations.
Summary
Benefits for the health of the consumption of walnuts
We lower both why walnuts are good for you and because they are a great addition to your Mediterranean lifestyle.
- Heart health: Walnuts have been shown Support heart health by improving several key risk factors. Research suggests They can help reduce total total cholesterol and LDL (“bad”) Lift HDL (“Good”) cholesterol, reduce blood pressure and reduce inflammation. They can also help prevent the accumulation of plaque in the arteries, reducing the risk of stroke and other cardiovascular conditions.
- Brain health: Thanks to their powerful mixture of antioxidants and nourishing anti-inflammatory-like flavonoids, polyphenols, folato, selenium, vitamin E and omega-3 vegetable-based, can help protect the brain with age. Studies suggest That regular consumption of walnuts can support cognitive function, reduce the risk of decline related to age and can even help delay the onset of slight cognitive impairment and Alzheimer’s disease. It has also been seen to reduce the risk of depression.
- Blood sugar balance: Research suggests That long -term and greater consumption of walnuts is connected to a significantly lower risk of developing type 2 diabetes, in particular in women. Walnuts can also improve the endothelial function, which is essential to maintain healthy blood vessels, further supporting metabolic and cardiovascular health.
- Weight management: Despite being full of calories, Research has shown Moderate consumption of walnuts does not contribute to weight gain. In fact, studies suggest that walnuts can help regulate appetite, promote healthier food choices and support weight loss efforts if included as part of a balanced diet. Keep in mind that a cup of 1/4 walnuts is about 180-200 calories, so moderation is the key.
- Intestinal health: Research suggests That normal consumption of walnuts can have a positive impact on the intestinal microbioma. Walnuts have been shown to increase the diversity of intestinal bacteria and support the growth of beneficial and probiotic strains. While further research is needed, these first results highlight walnuts as a promising food for digestive health.
How to enjoy the walnuts on the Mediterranean diet
Walnuts are the perfect snack because they are wonderfully portable, to keep in the bag, backpack or briefcase. In addition to the snacks, there are so many simple and delicious ways to enjoy walnuts as part of the Mediterranean diet. Here are some of my favorites:
- For breakfast: Sprinkle on Greek yogurt, mix the oats during the night or fruit or fold salad in your favorite bread for breakfast.
- For lunch: Lancies in a fresh salad for the consistency and healthy fats to keep you full. They are also a funny touch in chicken salad, adding wealth and depth.
- For dinner: Sprinkle roasted vegetables or mix in a side salad, adding both flavor and nourishment.
- For a snack: Combine a handful of walnuts with a piece of fruit. Or, fill some Medjool dates for a naturally sweet and satisfactory bite. Do not miss the article of my health of the dates for every more reason to love this naturally sweet and salty pick-me-up!
- For special treatment: The walnuts cooked in Mediterranean favorites like Baklava are always a victory!
Best nuts to buy
In general, you will come across two main varieties of walnuts: black walnuts and English walnuts (also known as Persian walnuts).
British walnuts are the most common and are the type you usually find in grocery stores. You can buy them raw, roasted dry or roasted with oil. To obtain the maximum nutritional benefit, raw nuts are the best solution. They maintain more than their natural antioxidants and healthy fats for the heart.
Black walnuts are more difficult to find. They have a more bitter flavor stronger than English walnuts.
How to keep walnuts
Walnuts should be kept in the cold to maintain their taste and freshness. Prolonged exposure to hot temperatures can make them grown. Place the walnuts in a hermetic container in your refrigerator for a maximum of 6 months or in the freezer for a maximum of 1 year.
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