Walnuts

It’s recommended to consume about 1 ounce or 14 walnut halves per day as a healthy snack. This portion size provides a good balance of nutrients without consuming excess calories.

Walnuts are rich in omega-3 fatty acids, antioxidants, and essential nutrients like vitamin E and folate. They promote heart health, brain function, and may reduce inflammation in the body.

While walnuts are nutrient-dense and can be a part of a balanced diet, they are calorie-dense, so it’s essential to consume them in moderation. Incorporating small portions of walnuts into your diet may help keep you feeling full and satisfied, but be mindful of portion sizes to avoid consuming too many calories.

Some individuals may be allergic to walnuts and should avoid consuming them to prevent allergic reactions. Symptoms of walnut allergy can include itching, swelling, hives, difficulty breathing, and digestive issues. It’s important to read labels carefully and avoid products that may contain walnuts or traces of walnuts.

Walnuts can be added to oatmeal, yogurt, salads, or smoothies for extra texture and flavor. They can also be used in baking or enjoyed as a snack on their own. Be creative and experiment with different ways to incorporate walnuts into your favorite recipes.”