Recent research highlights both benefits and considerations regarding walnut consumption. Rich in omega-3 fatty acids, protein, fiber, vitamins, minerals, and antioxidants, walnuts support heart health and may improve brain function by reducing inflammation and oxidative stress. However, excessive intake can lead to weight gain due to their high calorie and fat content, and for some individuals, walnuts may cause allergic reactions ranging from mild to severe.

Additionally, high consumption of walnuts can interfere with mineral absorption because of phytic acid, and some people might experience gastrointestinal issues like bloating or gas. Medical professionals advise moderation and proper dietary balance when including walnuts, especially for those on medications or with existing health conditions.

Experts recommend about a small handful (around 28 grams) daily, choosing raw or minimally processed walnuts to maximize benefits while avoiding salted or sugared varieties. Overall, walnuts can be a valuable part of a healthy diet when enjoyed responsibly, but individual health considerations should always be taken into account…

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