1. Add walnuts to your breakfast
Eating a few walnuts for breakfast can enhance brain function and improve the brain's reaction speed. A breakfast rich in walnuts can acutely improve the response time of executive functions throughout the day and may have a delayed protective effect on memory.
2. It’s best to eat walnuts with their skin on
Walnut kernels have a dark brown skin on their surface, and it’s best to eat them with this skin intact. This is because the walnut skin contains antioxidants such as polyphenols, which can be lost under high temperatures or during long-term storage. Fresh walnuts typically retain more of these beneficial substances.
3. 2-3 walnuts a day is just right
Walnuts are relatively high in fat. It is recommended that the weekly intake of nuts be 50-70 grams, which translates to an average daily intake of about 7-10 grams. When converted to unshelled walnuts, this is approximately 2-3 walnuts per day.
4. Choose plain walnuts
It’s best to choose plain walnuts that have not undergone additional processing. This way, more nutrients are preserved, and you also reduce your intake of salt and sugar.
5. Incorporate walnuts into dishes
Besides eating walnuts directly, adding them to dishes is also a great option. For example, you can make a vegetable salad with walnuts and purple cabbage. You can also add a handful of walnuts when cooking rice—this makes the dish both delicious and nutritious.
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