Walnuts are considered a superfood, as they are rich in nutrients such as omega-3 fatty acids, antioxidants, vitamins, and minerals. But eating them the wrong way can make one lose the valuable nutrients in the walnuts or reduce the health benefits associated with their consumption. Learning the right way to eat walnuts maximizes the potential of this nut to enhance heart health, improve brain function, and enhance well-being.
The nutritional power of walnuts
Walnuts are rich in:
- Omega-3 fatty acids: Particularly alpha-linolenic acid (ALA), which supports heart and brain health.
- Antioxidants: Including polyphenols, which combat oxidative stress.
- Vitamins and minerals: Such as vitamin E, magnesium, and copper, vital for immune function and bone health.
- Protein and fiber: Helping with satiety and digestive health.
These nutrients make walnuts a nutritional powerhouse, but improper preparation or consumption methods can reduce their effectiveness.
How to eat walnuts correctly
Selecting the right walnuts is the first step. Opt for fresh, raw walnuts that are free from any visible mold or rancid smell. Moldy walnuts can produce harmful mycotoxins, while stale ones lose much of their nutrient content.
If possible, purchase walnuts in their shells. This protects them from oxidation and keeps them fresh longer. Unshelled walnuts are also less likely to be exposed to harmful preservatives.
One of the best ways to retain the nutrients in walnuts is soaking them in water. The raw walnut contains a compound called phytic acid, which prevents the body from absorbing minerals such as iron and zinc. Soaking neutralizes this compound. Soaking softens the walnuts as well as activates enzymes, making them more digestible. By soaking, you open up all the nutrients of the walnuts so that your body can absorb the most.
Roasted walnuts have a better taste but excess heat destroys their omega-3 fatty acids and antioxidants. Roast at a low temperature for 10-15 minutes. Do not add salt or unhealthy oils to roast them. Lightly roasting walnuts keeps all their nutrients and increases the flavor and texture of walnuts.
The key is to pair walnut with the right kind of food
Walnuts are versatile and can be paired with other nutrient-rich foods to boost their benefits:
- Sprinkle chopped walnuts over your breakfast for added crunch and nutrition.
- Add walnuts to leafy greens or fruit salads for a dose of healthy fats and protein.
- Blend soaked walnuts into smoothies for a creamy texture and nutrient boost.
- Grind walnuts into a spreadable butter to use on whole-grain bread or as a dip for fruits.
- Combining walnuts with foods rich in vitamin C, like oranges or berries, can enhance iron absorption.
Common mistakes to avoid
Raw walnuts should be soaked before eating. This enhances the body’s ability to absorb its minerals. Flavored walnuts sold in stores are high in unhealthy additives. Get plain, unsalted instead. Walnuts can get rancid if improperly stored. Keep them fresh by storing them in an airtight container and refrigerating or freezing it.
5 ways to supplement your diet
High heat kills essential nutrients. Avoid frying or baking the walnuts at high temperatures.
I’m Manas Ranjan Sahoo: Founder of “Webtirety Software”. I’m a Full-time Software Professional and an aspiring entrepreneur, dedicated to growing this platform as large as possible. I love to Write Blogs on Software, Mobile applications, Web Technology, eCommerce, SEO, and about My experience with Life.
