Cracking the Nut: How Many Walnuts Should You Really Eat Each Day?
Walnuts are often hailed as a superfood, packed with essential nutrients that benefit overall health, but how many should you eat each day?
Experts suggest that consuming a moderate amount, around 1 to 2 ounces (or roughly 7 to 14 walnut halves), is ideal for reaping the benefits without overindulging in calories.
Walnuts are an excellent source of healthy omega-3 fatty acids, which support brain function, reduce inflammation, and promote heart health.
Additionally, they contain antioxidants, fiber, and protein, making them a satisfying and nutrient-dense snack.
Regular consumption of walnuts has been linked to improved cholesterol levels, better blood sugar control, and even reduced risks of neurodegenerative diseases.
However, despite their many advantages, walnuts are calorie-dense, with about 185 calories per ounce, so portion control is essential, especially for those watching their weight.
Overeating walnuts could also lead to digestive discomfort due to their fiber content, and in rare cases, some individuals may experience allergic reactions.
The best way to incorporate walnuts into your diet is by adding them to oatmeal, salads, yogurt, or smoothies, or simply eating them raw as a snack.