The ideal dose: 3 per day Perfect for adding to healthy and tasty salads
The queen of the dried fruit is her, the walnut, to which since ancient times beneficial properties have been attributed: its shape recalls the human brain and according to many traditions this fruit helps to prevent cognitive decline. Science proves the beliefs of the past right: in fact, the omega-3 fatty acids that are in nuts are good for the memory and improve performance in study. In particular, nuts are rich in arginine, an amino acid contained in proteins which is used to produce nitric oxide, which in turn helps prevent atherosclerosis. Not only: walnuts are rich in vitamins: B1, B2, B6 and in particular vitamin E, with antioxidant powers, as well as mineral salts such as potassium, magnesium and zinc. But don’t abuse them: a hectogram of walnuts provides 689 calories, a shelled walnut weighs from 5 grams to 8 grams and nutritionists recommend consuming 15 grams (about 100 calories).
Even if you are careful with your figure, why not add a few walnuts to a salad? Green salad, walnuts, a Grammy smith apple (acidulous and not very sugary), half a chicken breast (diced and sautéed in a pan with evo oil, garlic and a little salt) and a diet lunch becomes rich in flavor and healthy properties, and low in calories.
