The walnut is one of the most nutritious fruits that exist and its consumption is highly recommended due to the benefits it brings to health. They contain a high energy value of approximately 611 kilocalories per 100 grams of edible portion and a high percentage of fat in their composition (59%), as highlighted by the Spanish Nutrition Foundation (FEN) .
Its consumption gives us a good balance of essential fatty acids and its contribution of polyunsaturated and monounsaturated fats improves our lipid profile. Likewise, they are an excellent source of fiber, vital for the proper functioning of the digestive system, and of proteins .
What are the benefits of its consumption?
Peeled or shelled? This is one of the most frequent doubts that we may have in the supermarket when buying this dried fruit. What alternative is more recommended at a nutritional level? As the dietitian-nutritionist Blanca García-Orea, better known as Blanca Nutri, recently highlighted in a story on her personal Instagram account , peeled walnuts are not a bad option, although “they do not have the same nutrients.”
“The shell protects nutrients such as Omega-3. Buy walnuts in the shell if you want their benefits,” added the nutrition expert. In this sense, walnuts are rich in omega-3 fatty acids and can reach 6.4 grams per 100 grams consumed . This means that they triple the amount present in other foods such as salmon.
The walnut is also a source of iron, zinc, potassium, selenium, phosphorus or magnesium, and vitamins B1, B3 (niacin), folates and vitamin B6. Therefore, its consumption has important health benefits, since according to specialists from the Mayo Clinic it contributes to maintaining a heart-healthy diet. Some of the positive effects for the body are:
They reduce or regulate the levels of “bad” cholesterol (LDL) and low-density lipoprotein triglycerides.
Improve the health of the lining of the arteries.
They contribute to the decrease of inflammation related to heart disease.
They reduce the risk of developing blood clots.
They protect cells from the action of free radicals due to their antioxidants.
The contribution of minerals such as potassium contributes to the proper functioning of the muscles and the nervous system.