Walnuts: health benefits, how to get the most out of them, plus a walnut-based dip recipe to try this Christmas
- Walnuts have long been accepted as ‘brain food’ and are known to benefit the heart
- New research has found they are great for the digestive system too, aiding in the growth of beneficial gut bacteria and contributing to our overall well-being
Nuts are high in calories, but that doesn’t stop Amy Elkhoury from eating them daily. The long-time vegan, based in Hong Kong, says that nuts keep her full for hours at a stretch, so she’s less likely to snack throughout the day. Because most of what she eats is healthy, her daily nut consumption does not make her gain weight. In fact, the oil from nuts makes up most of her daily fat intake.
Walnuts are among her favourite nuts. Crunchy yet dense, and with a mildly bitter flavour, they add bite, creaminess and earthiness to both sweet and savoury dishes.
“There are endless ways you can use walnuts,” says Elkhoury, who moved to Hong Kong from Montreal, Canada, and recently launched an artisan plant-based “cheese” company called Nuteese.
Besides flavour and texture, walnuts offer a host of health benefits for the brain and heart. Karen Chong, a dietitian at Matilda International Hospital in Hong Kong, says walnuts’ high omega-3 fatty acid content makes them a boon for brain function and development, while their monounsaturated and polyunsaturated fat can help lower our risk of cardiovascular disease.
A recent study from Pennsylvania State University in the United States found that eating walnuts every day might be good for gut health, too.