As a snack, in salads, side dishes, or desserts. No matter the presentation, consuming nuts, one of the healthiest products in the world, will allow the body to profit from its multiple benefits.
Research published in the past ten years, led by researchers at the University of Pennsylvania, demonstrates that nuts are beneficial to the skeleton (as they reduce bone breakage). This beneficial effect is due to the high content of alpha-linolenic acid (ALA), an omega-3 fatty acid that they have.
"Eating a handful of nuts a days helps prevent osteoporosis and stress fractures," said Andres Rodriguez, the executive director of the Chilean Walnut Commission. He also said that, apart from improving bone health, walnuts offered a high content of antioxidants, decreased heart risks, helped fight diabetes, and contributed to the brain's motor and cognitive abilities.
Studies of the American Chemical Society have shown that their daily intake helps people have a healthier life. A 2016 report - which looks at 29 studies and 819,000 people - revealed that 20 grams of walnuts a day, equivalent to a handful, can reduce the risk of heart disease by almost 30%, the risk of cancer by 15%, and the risk of premature death by 22%. It also highlights that, compared to other dried fruits, walnuts contain more antioxidants.
Other research has suggested that eating walnuts every day instead of carbohydrates can help control type 2 diabetes.
A recent CNN report stated that walnuts were rich in polyunsaturated fats, heart-healthy fats and mono-unsaturated fats, which reduce "bad" cholesterol. In addition, they are also a good source of phytosterols, compounds that help lower cholesterol in the blood. They contain fiber, proteins, vitamins, and minerals, including folate (vitamin B), vitamin E, potassium and magnesium, along with essential omega-3 fatty acids, which are important for skin health.
This fruit is rich in vitamin B, which helps with fatigue or stress, which makes it suitable for athletes. That's why people consume it during Ramadan as a source of energy and to recover from long hours of fasting.
The growing need to eat healthy, together with its easy storage, preparation, access and conservation, makes walnuts and, in general, any dried fruit, an ideal snack for the family and beneficial for all ages," stated Andres Rodriguez.
The Minister of Agriculture, Carlos Furche, stated at the last Congress of the Chilean Walnut Commission that "walnuts are one of the most important sectors of our agricultural." Despite referring to their exports, he could just as well be talking about how healthy they are.