### How to take walnuts correctly?

Walnuts are a nutritious nut that is rich in protein, healthy fats, vitamins and minerals. Take walnuts correctly to maximize their health benefits, including improved cardiovascular health, enhanced brain function, and more. This article will introduce in detail the methods of taking walnuts, precautions and applicable suggestions for different groups of people.

### The nutritional value of walnuts and the correct way to take them

Walnuts are rich inOmega-3 fatty acids,AntioxidantsandPhytosterols, these ingredients have significant benefits for heart health and brain function. According to the "Dietary Guidelines for Chinese Residents", adults are recommended to consume25-35g nuts, equivalent to6-8 walnuts. Walnuts can be eaten plain or added to salads, oatmeal, or baked goods. It should be noted that walnuts are high in calories and excessive consumption may lead to weight gain.

Nutritional information	Content per 100g
heat	654 kcal
protein	15.2 grams
fat	65.2 grams
carbohydrates	13.7 grams

### Suggestions for taking walnuts for different groups of people

forchildren, you can grind walnuts into powder and add it to complementary food every day2-3 piecesThat’s it;pregnant womanYou can increase your intake in an appropriate amount, but you need to be careful to avoid getting angry;elderlyIt is recommended to choose shelled walnuts for easier chewing. Special groups such asPeople with allergiesIt should be tried with caution and a small amount can be tested when consuming it for the first time. Walnuts are bestbreakfastorMorning snackTake it at regular intervals to facilitate nutrient absorption and avoid excessive calorie intake at night.

### How to purchase and preserve walnuts

What to choose when purchasing walnutsShell complete,No peculiar smellproducts. Common high-quality walnut brands includethree squirrels,BestoreWait. Walnuts should be stored incool dry place, shelled walnuts can be placed in a sealed jar and refrigerated for storage. The shelf life is approximately6 months. Avoid buying walnuts that are moldy or spoiled as they may contain harmful substances.

### Health benefits and precautions of walnuts

Taking walnuts in moderation for a long time canlower cholesterol,Improve memory. Traditional Chinese medicine believes that walnuts are warm in nature.Yin deficiency and fire excessPatients should not eat too much. Recommended combinationred datesorblack sesame seedsEating it can enhance the tonic effect. Professor Li Ruifen, a famous nutritionist, once pointed out: "Walnuts are natural brain gold, but you must pay attention to the appropriate amount." Finally, he reminded that although walnuts are good, they cannot replace drugs to treat diseases.

Reference materials: "Chinese Food Composition List", Chinese Nutrition Society's "Dietary Guidelines for Chinese Residents", Li Ruifen's "Food Nutrition and Health"