Walnuts have long been considered a "superfood" thanks to their rich nutrients that are beneficial for the heart, brain and immune system. According to Harvard Health, people who regularly eat nuts have a significantly lower risk of dying from cardiovascular disease and cancer. Research in PREDIMED - a large experiment in Spain - shows that the group eating the Mediterranean diet supplemented with nuts (including walnuts) has a lower risk of death from all-cause diabetes than the group not using nuts.
A population study in Korea that followed more than 110,000 people over more than 12 years found that people who consumed ≥ 2 servings of nuts per week had a lower risk of death from all causes than those who ate few or no nuts.
Dog breed is especially prominent for its ability to contain plant omega-3 fats, antioxidants, vitamins, minerals, and fiber. According to Neuroscience News, middle-aged women who consume at least two servings of walnuts per week have a higher chance of "healthy aging": maintaining brain and physical function and less chronic disease.
The benefits of walnuts do not stop at reducing the risk of heart disease; this type of seed helps control blood sugar, reduce inflammation, and support blood fat balance. Thanks to its unsaturated fats, omega-3s, and plant compounds, it helps slow down the aging process and reduce cell damage. In addition, eating a few nuts increases satiety, helping to reduce excess food - an important factor in weight control and prevention of chronic diseases.
To take full advantage of the benefits, experts recommend eating about 5-7 walnuts per day or 2-3 servings of nuts per week; choose unsalted, unfried with oil to avoid side effects caused by salt or saturated fat.
