Small, Crunchy and Underrated – Why We Should Eat More Walnuts

The walnut harvest gets under way in autumn – a good opportunity to take a closer look at this often-overlooked nut. Walnuts contain polyunsaturated fatty acids, dietary fibre, protein, vitamins, minerals and various plant compounds.

At around 650 calories per 100 grams, however, they are also relatively high in calories. So, the key is not to eat as many as possible, but to stick to a sensible portion. Swiss dietary recommendations advise eating a small handful of unsalted nuts or seeds every day – around 15 to 30 grams.

What makes walnuts special 

A valuable source of omega-3 fatty acids 
Walnuts are particularly rich in alpha-linolenic acid. This plant-based omega-3 fatty acid is essential: our bodies cannot produce it themselves and must obtain it from food. This also makes walnuts a good option for vegetarians and vegans.

Good for fat metabolism
Regular walnut consumption can have a beneficial effect on blood lipid levels. Studies have shown, in particular, a moderate reduction in LDL cholesterol. However, the overall diet remains the key factor – walnuts are no miracle cure, but a valuable part of a balanced diet.

A nutrient-rich choice
In addition to healthy fats, walnuts provide dietary fibre, plant-based protein, and a range of vitamins and minerals. This makes them a nutrient-rich alternative to highly processed snacks.

Walnuts are easy to incorporate into everyday meals:

• add them to muesli or yoghurt in the morning
• sprinkle them over salads as a crunchy topping
• use them chopped in bread, baked goods or porridge
• pack a small handful as a snack to take with you

A small handful is enough
Walnuts are nutrient-rich, versatile and easy to enjoy. Regularly adding a small handful to your diet provides valuable unsaturated fatty acids as well as a range of other important nutrients. Sometimes healthy eating really does require nothing more than a small handful from the nut bowl.