The beneficial properties of walnuts have been known for millennia. It is not by chance that they occupy a dominant place in the menu of vegetarians. The weight of one walnut with the shell is 5-17 grams. A handful of peeled walnuts (about 4 walnuts) weigh an average of 30-40 grams. This is the recommended amount of these nuts to consume on a daily basis.
What will happen to your body if you eat 4 walnuts a day?
40 grams of walnuts contain 320 kcal. Women need an average of 2000 kcal per day and men 2500 kcal. This means that a few nuts can easily replace breakfast, which should contain 300 to 500 kcal.
Among all nuts, the walnut is the king in terms of content of the most valuable omega-3 fatty acids, which control the work of the heart and blood vessels. These acids provide reliable prevention against diabetes. By consuming 40 g of walnuts every day, you reduce the risk of this disease. This nut also contributes to normalizing the functions of the digestive tract. Walnuts contain a wide range of B vitamins (B1, B5, B6 and B9). These nutrients are not only responsible for the beauty of the hair and skin, but are also vital for the stable functioning of the central nervous system. And just a few walnuts a day fill the body’s daily need for vitamin B1.
Walnuts are also useful for preventing Alzheimer’s disease and improving brain function. With the consumption of one walnut, we obtain 17.3% of the daily dose of vitamin E.
Another useful element in the composition of this nut is zinc. Known for its healing functions, it stimulates the immune system, it is especially necessary for pregnant women (to supply the fetus with nutrients). The walnut contains about 27% of this valuable substance! It also contains potassium, magnesium, manganese, fluorine, copper, vitamins A and C.
Walnuts are one of the healthiest nuts. Their consumption has a positive effect not only on brain activity, but also on cholesterol and blood sugar levels. They also have a positive effect on immunity. But there are people who should not include them in their diet. Here are the cases in which the consumption of walnuts is contraindicated, according to Russian nutritionist Dr. Nuria Duranova.
1. For intestinal problems
Nuts are contraindicated for people suffering from problems with the gastrointestinal tract. This applies mostly to the period of exacerbation of the disease. Moderate consumption of walnuts has a positive effect on the health of the digestive system. But with irritable bowel syndrome, worsening is possible.
2. For problems with the pancreas
Nuts contain a lot of fatty acids, which can worsen the general condition in pancreatic diseases. If you have pancreatitis, eliminate walnuts from your diet. This applies to both chronic and acute forms of the disease.
3. With increased blood clotting
Nuts contribute to the thickening of the blood, which can lead to the formation of blood clots and other problems with the cardiovascular system. How many nuts can you eat a day? Nuts are a food that should definitely not be abused. For an adult, no more than 6 walnuts per day are enough, for a child – up to 4, and for diabetics – up to 3. This amount will be enough to get the useful trace elements contained in these nuts.
Also remember that walnuts can cause an allergy. It is recommended to consume them in the evening. The fact is that during sleep the body best absorbs Omega-3 acids.
Important: The article is not a substitute for a balanced diet and an examination by a specialist!