How to eat walnuts
As a nutritious nut, walnuts have attracted much attention in recent years. Not only does it taste crispy, it is also rich in a variety of nutrients that are beneficial to the human body. This article will combine the hot topics and hot content on the Internet in the past 10 days to introduce in detail the various ways to eat walnuts and their nutritional value.
1. Nutritional value of walnuts
Walnuts are known as the "longevity fruit" and their nutritional value is very high. The following are the main nutrients of walnuts:
| Nutritional information | Content (per 100g) |
|---|---|
| protein | 15.2 grams |
| fat | 65.2 grams |
| carbohydrates | 13.7 grams |
| dietary fiber | 6.7 grams |
| Vitamin E | 43.2 mg |
| magnesium | 158 mg |
| zinc | 2.2 mg |
2. How to eat walnuts
Walnuts can be eaten in a variety of ways, either alone or paired with other ingredients. The following are the most popular ways to eat walnuts on the Internet in the past 10 days:
| How to eat | specific steps |
|---|---|
| Eat directly | Peel the walnut shells and eat the nuts directly, which is simple and convenient. |
| walnut milk | Stir walnut kernels with milk to make a walnut milk drink. |
| Walnut Salad | Chop walnuts and add them to salad greens to add texture. |
| Walnut pastry | Add walnut kernels to cakes, bread and other pastries to enhance the flavor. |
| walnut butter | Grind walnut kernels into paste and spread on bread to eat. |
3. Health benefits of walnuts
Walnuts are not only delicious, but also have a variety of health benefits. The following are the health benefits of walnuts that are hotly discussed on the Internet:
| Efficacy | Description |
|---|---|
| Replenish the brain and strengthen the brain | Walnuts are rich in Omega-3 fatty acids, which help improve memory. |
| Antioxidant | The vitamin E and polyphenols in walnuts help delay aging. |
| lower cholesterol | The unsaturated fatty acids in walnuts help lower blood cholesterol. |
| Improve sleep | The melatonin in walnuts helps improve sleep quality. |
4. Taboos on eating walnuts
Although walnuts are rich in nutrients, there are some taboos that you need to pay attention to:
| Taboo | Description |
|---|---|
| Not too much | It is recommended to eat 3-5 walnuts every day. Excessive consumption may cause indigestion. |
| People with allergies should eat with caution | Some people are allergic to nuts and need to confirm whether they are allergic before eating. |
| Avoid eating with high-fat foods | Walnuts themselves are high in fat, so eating them with other high-fat foods may increase your burden. |
5. How to choose high-quality walnuts
Choosing high-quality walnuts is the key to ensuring nutrition and taste. The following is the selection method recommended by the entire network:
| Selection criteria | Specific methods |
|---|---|
| Appearance | Choose walnuts with intact shells, no cracks, and no mold. |
| weight | For walnuts of the same size, the heavier the weight, the plumper the kernels. |
| smell | High-quality walnuts have a light fragrance and no pungent odor. |
| sound | When shaking the walnuts, if there is no sound inside, it means the kernels are full. |
6. Conclusion
As a nutritious nut, walnuts are not only delicious but also have many health benefits. Through the introduction of this article, I believe everyone has a deeper understanding of how to eat walnuts and their nutritional value. Whether eaten directly or paired with other ingredients, walnuts can add points to our health. But remember to consume it in moderation and avoid overdose.
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