Quante Noci Sono Troppe? Nutritional Guidelines for Walnuts

• It is recommended to consume 30g of walnuts per day, equivalent to 4-6 walnuts.
• Do not exceed 20g per day, which is about 4/5 walnuts.
• Consuming about 75g of walnuts daily provides many beneficial characteristics but may lead to weight gain.
• The ideal quantity is 30g per day.
• It is crucial to vary the type of nuts and avoid excessive consumption.

What effects do walnuts have?:

• The astringent action of walnuts is due to tannins, while their antifungal properties come from juglone and essential oil composition.
• Walnuts also have anti-inflammatory and purifying properties and are used to treat various disorders.
• However, there are concerns about the topical use of preparations containing juglone.

Health Benefits:

• Consuming walnuts leads to:
  • Reduction of total cholesterol and LDL cholesterol.
  • Improvement of blood vessel tone.
  • Reduction of platelet aggregation and inflammation markers, benefiting cardiovascular health.

Can People with Irritable Bowel Syndrome Eat Walnuts?:

• People with irritable bowel syndrome or overweight individuals should not exceed 15 grams of walnuts per day due to their high caloric and fiber content.

Can People with Constipation Eat Walnuts?:

• Walnuts, being rich in fiber, can help alleviate constipation and promote regular bowel movements.
• They not only have a laxative effect but also contribute to heart and muscle health due to their nutritional content.

• Consuming excessive amounts of walnuts can lead to digestive issues such as vomiting and diarrhea.
• Additionally, excess intake may result in cardiovascular problems due to an overload of plant sterols.
• The recommended daily dose is a maximum of 30 grams per day.

• The ideal times to consume walnuts are breakfast, mid-morning snacks, or afternoon snacks.
• Choosing the right time of day is important to make the most of the calories consumed and maintain a balanced diet.