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From sweet baked goods to savory salads and sauces, walnuts are a versatile nut that can boost your favorite recipes – and your health.
"Walnuts are very versatile and can be eaten raw by the handful; sprinkled onto salads, cereal and oatmeal; and are commonly used in many baked goods recipes," Roxana Ehsani, a registered dietitian nutritionist and board-certified sports dietitian, previously told USA TODAY.
Walnuts contain calcium, magnesium, potassium, vitamin E and zinc, “all of which can help improve blood sugar control, brain health, heart health and more,” said Laura Ligos, a registered dietitian nutritionist.
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“Walnuts even contain omega-3s which is great for cardiovascular health,” she added.
More specifically, walnuts are an excellent source of an essential omega-3 fatty acid called alpha-linolenic acid, or ALA, Kristina Petersen, an assistant professor of nutritional sciences at Texas Tech University, previously told USA TODAY.
Higher intake of ALA is associated with better heart health including lowering one's risk of developing heart disease and type 2 diabetes.
They are also an excellent source of protein, "packed with a whopping 4 grams of plant-based protein per 1-ounce serving," Ehsani said. "They also provide 2 grams of fiber, which helps support gut health and promotes satiety."
Is it OK to eat walnuts every day?
It is safe to eat walnuts every day, but moderation is important for multiple reasons.
First, nuts are calorie-dense. For example, 1 cup of shelled walnuts contains nearly 800 calories, almost half of the 2,000 calories recommended for most people to get in a full day.
Overconsumption of walnuts has also been linked to kidney stones in some people. This is because walnuts are high in oxalates, which can contribute to calcium oxalate stones, the most common type of kidney stone. For this reason, the National Institute of Diabetes and Digestive and Kidney Diseases recommends that people who have experienced kidney stones avoid the tree nut.
Ligos said it’s also best to eat walnuts raw or dry-roasted to “limit the addition of excess oils and additives” in prepackaged nuts.
What organ are walnuts good for?
Walnuts help support a healthy heart, brain and gut.
In addition to walnuts’ high levels of the omega-3 ALA lowering a person’s risk of heart disease and type 2 diabetes, clinical trials have also shown that walnuts help lower LDL cholesterol levels, often referred to as “bad cholesterol," Petersen said.
The antioxidants and anti-inflammatory properties of walnuts have also been shown to improve brain function and slow cognitive decline associated with aging.
Plus, the fiber found in walnuts help support gut health and promotes satiety.
This article originally appeared on USA TODAY: Are walnuts healthy? Yes and no
