Walnuts: The holiday superfood with a nutritional punch

Nuts, especially walnuts, are an invaluable part of a healthy diet and should be incorporated not only during the holidays. Thanks to their high-quality protein and healthy fats, nuts are an excellent source of vitamins and minerals. They support the functioning of the nervous system, improving memory and concentration. What are the other benefits of walnuts? And what should be considered when it comes to these products?

Walnuts contain omega-6 and omega-3 fatty acids, amino acids, B vitamins, and essential minerals: potassium, phosphorus, magnesium, zinc, manganese, and iodine. Due to these nutrients, nuts have numerous health benefits, positively affecting the circulatory and nervous systems, as well as the condition of the skin, hair, and nails. Polyunsaturated fatty acids and plant sterols help lower "bad" cholesterol levels, prevent clot formation, and regulate blood pressure. Including walnuts in your diet can thus reduce the risk of cardiovascular diseases. Lanolin acid, folic acid, and magnesium found in walnuts also support the nervous system, which can be particularly beneficial for people living under stress, having sleep issues, or hyperactivity.

However, it's important to remember that walnuts are not for everyone. Their consumption should also be considered regarding allergies because nuts are among the most common allergens. When introducing them into a diet, especially for children, it's worth observing the body's reaction. Moreover, one should be mindful of their calorie content—approximately 295 calories per 3.5 ounces. Therefore, it's best to limit consumption to a small handful a day. If consumed in moderation, walnuts can help maintain a healthy body weight since they are filling and can effectively curb hunger for a longer time.