Benefits and Harms of Walnuts: Revealing All the Secrets of the Superfood

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Here are 4 reasons to give up walnuts.

Everyone knows the benefits of walnuts. They are considered a panacea for all diseases and the richest in vitamins – a superfood. People began to study walnuts and wondered how many walnuts they could eat in a day 8000 years ago. Modern scientists and doctors know everything about the benefits of nuts and their norms.

What are the benefits of walnuts?

The kernels contain a lot of vitamins, and micro- and macronutrients useful for the body – B vitamins, vitamins A, E, and K, ascorbic acid, potassium, phosphorus, magnesium, calcium, copper, zinc, selenium, sodium, manganese.

By eating walnuts, a person receives 36% of the daily value of vitamin B6, which prevents aging, and 29% of thiamine, which plays a major role in all metabolic processes and promotes muscle development.

In addition, when wondering why walnuts are good for you, you should know that they are very high in calories. A small portion of shelled kernels contains 654 kcal, 16 g of protein, 60 g of fat, 11 g of carbohydrates, 6 g of dietary fiber, and 3.8 g of water. Walnuts also contain omega-3 polyunsaturated fats. They play an important role in heart function and vascular wall strength.

You should consume the kernels knowing what diseases walnuts treat. Thanks to such a wealth of useful vitamins and minerals, walnuts are an indispensable ingredient in folk remedies designed to strengthen the heart, blood vessels, and immunity. Such remedies are actively used as the prevention of colds and infectious diseases.

Walnuts are also indicated in the treatment of type II diabetes mellitus. They help control blood insulin levels and protect the heart and blood vessels. The rich composition of the kernels makes them useful in the prevention of cancer. The main role in this is played by antioxidants, which are so rich in nuts.

Who should not eat walnuts?

Despite their richness in vitamins and nutrients, there are cases when walnuts are prohibited from consumption. There are 4 reasons to avoid the kernels:

  1. Allergy to nuts or protein – a variety of allergic reactions can develop, including anaphylactic shock.
  2. Eczema, psoriasis, neurodermatitis – even a small amount of nuts can cause an exacerbation of these conditions.
  3. Disorders and pathologies of the intestines – as a result of eating nuts, colitis can develop.
  4. Obesity – walnuts are high in calories, so in case of high degrees of obesity, it is better to refuse them without burdening the diet with extra calories.
  5. People who are healthy in all respects should also not exceed the daily allowance, as they may develop stomatitis (irritation of the oral mucosa), gingival inflammation, cerebral vasospasm, and diathesis. In order not to exceed the norm, you should know how many nuts you can eat per day without harming your health.

Walnuts: how many can you eat per day

The question of how many walnuts you can eat per day worries many people, not only because of the calorie content of the product but also because of possible allergic reactions. As with everything, you need to observe moderation. It is believed that walnuts in the amount of 5 halves of kernels per day will not do harm. This amount of product is enough to get useful substances into the body and not cause unpleasant sensations.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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