In this article we will answer the most frequent questions from our customers about this delicious and nutritious dry fruit, the walnut kernel.
In this article, you will find information on the nutritional value of walnuts, health benefits, the recommended daily dose, how you can introduce walnuts into your diet, recipes and how you can buy walnut kernels from us.
The benefits of walnuts
Very popular for their flavor, nuts are also known for their nutritional value. Nuts are known to be rich in healthy fats, the polyunsaturated fats. However, the list of benefits resulting from the moderate intake of nuts is longer than you might imagine:
Nuts reduce inflammation
A wide variety of diseases that kill millions of people every year, all over the world, are associated with inflammatory processes that are caused by oxidative stress. Some examples of diseases that are caused by inflammation are coronary heart disease, cancer, alzheimer’s, type 2 diabetes, among many others.
The polyphenols present in walnuts help fight oxidative stress and inflammation, as shown by several studies. In addition, walnut kernels are also rich in omega-3, magnesium and the amino acid arginine, which also fight inflammation.
Nuts are rich in antioxidants
Nuts have an antioxidant effect as they are rich in vitamin E, melatonin and the aforementioned polyphenols. These components will protect cells from the oxidizing action of free radicals, preventing premature aging, the appearance of diseases such as cancer, neurodegenerative diseases, or heart disease.
Walnut kernels help to lower blood pressure
Nut intake helps to reduce blood pressure, preventing heart disease and strokes, as hypertension is a risk factor for these diseases.
Nuts contribute to intestinal health
Gut health is known to strongly influence the immune system and overall physical and mental health. Nuts contribute to the increase of beneficial bacteria in the intestinal flora, important in the fight against heart disease, cancer and obesity.
Nuts help you lose weight
Despite being a food rich in calories, walnut kernels also contribute to appetite control and weight loss, as they contribute to the feeling of satiety as they are rich in fiber, protein and unsaturated fats.
Nuts increase sleep quality
Because they are rich in melatonin (hormone responsible for regulating sleep cycles and ensuring deeper sleep) and magnesium (has a relaxing effect), walnuts help for better quality sleep.
Walnut nutrition facts
How to introduce walnuts into your diet
The versatility of walnuts is undoubtedly enormous and in this sense there is no shortage of suggestions for introducing walnuts into your diet:
Add crushed or chopped walnuts to your salads. This will add crunch and flavor to your dish.
Mix crushed or chopped walnuts into your yogurt or oatmeal. This guarantees an extra dose of vegetable proteins and healthy fats.
Use walnuts in your fruit salad or as a topping for other dried fruits such as grapes or blackberries (a great choice for dessert or an afternoon snack.
Use walnut kernels as an accompaniment to cheeses, wines and other snacks, a great option for a get-together with friends.
Nuts always go well in recipes for cakes, cookies and other sweets. It ensures greater crispness and flavor to your sweets.
Remember that nuts are high in fat and calories, so it’s important to consume them in moderation. A recommended serving is about 4 whole nuts a day, approximately 30g.
Recipes with walnut core
There are many delicious recipes that can be made with walnut kernels.
We leave you some below:
Brownie with walnut kernels: mix crushed walnuts with brown sugar, almond flour, cocoa powder, eggs and butter. Take it to the oven in greased shape and sprinkled with almond flour.
Nut cake: mix crushed walnut kernels with sugar, flour, eggs and milk. Take it to the oven in a greased shape and sprinkled with nut flour.
Nut bread: Mix crushed walnut kernels with sugar, flour, eggs, milk and yeast. Let it rise and put it in the oven.
Nut crackers: mix crushed walnut kernels with sugar, flour, butter and eggs. Make balls and bake in a greased and sprinkled with nut flour.
Nut kernel mousse: mix crushed walnut kernels with cream, sugar and vanilla extract. Whisk until frothy and serve with whipped cream or fresh fruit.
Nut ice cream: mix crushed nuts with condensed milk, cream and vanilla essence. Beat and freeze. Serve with chocolate sauce or fresh fruit.
Buy Walnut Core
You can buy quarters and halves of walnut kernels in 250g, 500g and 1kg at our store.
You can also buy it at our physical store located at Rua Doutor Homem Gouveia, 9A R/C.
Always make sure of the origin and quality of the products and read their descriptions.
Your health thanks you.