Big Omega-3 Suppliers How to make walnuts healthier and stronger

Local Superfood: Prevent numerous diseases with walnuts

According to experts, nuts are a healthy enrichment of the diet and can protect against serious diseases. Above all, the "queen of nuts", the walnut, brings with it many health benefits. Walnuts are available throughout the year in the trade, their main harvest time in this country is in October.

High in calories, but healthy

Especially in the cold season like to eat nuts. Especially popular is the walnut. The "queen of nuts" is high in energy but also very healthy, with a 63% fat content and a calorie content of 670 kilocalories per 100 grams. Walnuts are available throughout the year in the trade, their main harvest time in this country is in October.

Of all nut species, walnuts contain by far the most essential omega-3 fatty acids. Regular consumption of these nuts lowers "bad" LDL cholesterol and prevents cardiovascular disease. (Image: karepa / fotolia.com)

Nuts with the most omega-3 fatty acids

Walnuts offer a lot for a healthy diet. As the consumer service Bayern reported in a release, they contain plenty of vitamin E and vitamin B6, minerals (especially magnesium), fiber and valuable phytochemicals.

The protein content is also considerable with 16 grams per 100 grams of nuts. The high content of monounsaturated and polyunsaturated fatty acids should also be emphasized.

And of all nut species, walnuts contain by far the most essential omega-3 fatty acids.

According to health experts, regular consumption of this type of nut lowers "bad" LDL cholesterol and prevents cardiovascular disease.

The high calorie content due to the high fat content should not deter you from eating. Who integrates walnuts moderately into the diet does not have to expect an increase in weight.

The German Society for Nutrition (DGE) recommends eating 25 grams of nuts daily.

Health benefits of walnut confirmed in studies

The fact that walnuts protect health has also been demonstrated in numerous scientific studies.

For example, researchers from Louisiana State University (USA) have found that walnuts can promote gut health and prevent colon cancer.

And the Journal of the Federation of American Societies for Experimental Biology, the FASEB Journal, has published a study that claims that walnuts can protect against Type 2 diabetes despite their high fat content.

In addition, they can help with rheumatic diseases due to the contained anti-inflammatory omega-3 fatty acids.

Versatile

Walnuts are delicious as a snack for snacking as well as an ingredient in cakes, cookies, cereals, desserts and ice cream.

The Bavarian consumer service points out that many savory dishes can be refined with walnuts: they are delicious in pasta dishes, pesto and risotto. In vegetable dishes they harmonize particularly well with cabbage or beetroot.

In addition, walnuts are suitable as an ingredient in spreads or as a topping on winter salads such as radicchio, chicory or lamb's lettuce. As a high-quality, cold-pressed oil, the Nussart can also be used in many ways.

Proper storage

Nuts should be stored in a cool, dark and dry place, so that they do not become moldy or go rancid due to their high fat content. In this way, unpeeled walnuts will last for many months.

Peeled and crushed nuts, on the other hand, need to be consumed quickly. They should be stored in a tightly closed container in the refrigerator. There they stay for about four weeks.

Peeled walnuts are also suitable for freezing. They can be safely stored in the freezer for up to twelve months.

If nuts are moldy, discolored or musty-smelling they should not be consumed anymore as they can be harmful to your health.

Hardly any domestic walnuts in the trade

Although walnuts are also grown in Germany, most of the walnuts in German trade come from the USA.

The consumer service Bayern still has a tip on how to find freely accessible walnut trees in its vicinity: For example, on the Internet at "www.mundraub.org". (Ad)