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Local superfood: prevent numerous diseases with walnuts
According to experts, nuts are a healthy addition to the diet and can protect against serious illnesses. Above all, the “Queen of Nuts”, the walnut, has many health benefits. Walnuts are commercially available all year round, the main harvest time in this country is October.
Rich in calories but healthy
Especially in the cold season, nuts are often eaten. The walnut is particularly popular. The "Queen of Nuts" is high in energy with a fat content of 63 percent and a calorie content of 670 kilocalories per 100 grams, but also very healthy. Walnuts are commercially available all year round, the main harvest time in this country is October.
Nut type with most omega-3 fatty acids
Walnuts offer a lot for a healthy diet. As the Consumer Service Bavaria reports in a message, they contain plenty of vitamin E and vitamin B6, minerals (especially magnesium), fiber and valuable secondary plant substances.
The protein content is also remarkable at 16 grams per 100 grams of nuts. The high content of mono- and polyunsaturated fatty acids should also be emphasized.
And of all types of nuts, 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 diseases.
The high calorie content due to the high fat content should not deter consumption. Anyone who moderately integrates walnuts into the menu does not have to expect weight gain.
The German Nutrition Society (DGE) recommends eating 25 grams of nuts a day.
Health benefits of walnut confirmed in studies
Numerous scientific studies have shown that walnuts protect health.
For example, scientists at Louisiana State University (USA) found that walnuts can promote intestinal health and prevent colon cancer.
And a study was published in the "Federation of American Societies for Experimental Biology", the "FASEB Journal", according to which walnuts can offer protection against type 2 diabetes despite their high fat content.
They can also help against rheumatic diseases thanks to the anti-inflammatory omega-3 fatty acids they contain.
Walnuts taste great both as a snack to nibble and as an ingredient in cakes, cookies, muesli, desserts and ice cream.
The Bavarian Consumer Service points out that many hearty dishes can also be refined with walnuts: they taste in pasta dishes, pesto and risotto. In vegetable dishes, they go 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 type of nut can also be used in a variety of ways.
Nuts should be stored in a cool, dark and dry place so that they do not mold or become rancid due to their high fat content. In this way, unpeeled walnuts will last for many months.
Peeled and chopped nuts, on the other hand, must be consumed quickly. They should be kept in a tightly closed container in the refrigerator. They stay there 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 smell musty, they should no longer be consumed, as they can then be harmful to health.
Hardly any domestic walnuts on the market
Walnuts are also grown in Germany, but the majority of walnuts in German trade come from the United States.
The Bavarian Consumer Service nevertheless has a tip on how to find freely accessible walnut trees nearby: For example, on the Internet at "www.mundraub.org". (ad)