The key facts

  • Roskachestvo: walnuts contain a record amount of omega-3 among nuts, plus vitamins B, A, E, C, PP and K
  • 1–3 nuts a day are enough to strengthen immunity and reduce stress
  • Severe allergic reactions are possible, in rare cases — anaphylactic shock

Benefits of the nut and the daily allowance

The walnut is one of the most beneficial foods for the cardiovascular system and cognitive functions, Roskachestvo's press service told Gazeta.Ru. According to the agency, the nut contains plant proteins, fiber, vitamins B, A, E, C, PP and K, as well as a record amount of omega-3 fatty acids compared to other nuts. It is rich in potassium, magnesium, zinc and iodine, which is concentrated in the thin membranes between the kernels.

Who should eat them and how many

To achieve a positive effect — strengthening immunity, reducing stress levels and improving brain function — it is enough to eat one to three walnuts daily. According to Roskachestvo, walnuts may be beneficial for men when planning a child, and for women for normalizing the menstrual cycle and restoring the body after blood loss.

Limitations and risks

The agency also warns of risks: walnuts can cause a severe allergic reaction and, in rare cases, anaphylactic shock. They are not recommended during flare-ups of gastrointestinal diseases, including gastritis, ulcers and pancreatitis. According to Roskachestvo, excessive amounts of walnuts can negatively affect the brain, liver and kidneys. Earlier, at the end of September, the publication released an article about brain-healthy nuts worth eating every day, and the new statement from the press service specifies the recommendations with regard to walnuts.