Oman today_ Turkish baklava is a delicious and nutritious dessert, rich in nuts such as walnuts, almonds, and pistachios. Walnuts, in particular, are high in omega-3 fatty acids, especially alpha-linolenic acid, which is essential for strengthening the nervous system, especially in children, and their consumption is highly recommended. Contrary to the common belief that fats are harmful, the healthy fats in walnuts can help reduce LDL (bad cholesterol), increase HDL (good cholesterol), and provide the heart with essential energy. Regular consumption of walnuts may even help prevent heart disease and Alzheimer’s in middle age.
Dried walnuts have a warm and dry nature, and it is best to shell and store them in the refrigerator or freezer before they spoil, to preserve their flavor and quality. One tablespoon of chopped walnuts contains approximately 47.3 kcal of energy, 1.9 g of protein, 0.94 g of carbohydrates, 4.4 g of fat, and 0.39 g of fiber. Walnuts help prevent excessive sodium ions from entering heart cells, thanks to linolenic acid, which can reduce sudden deaths caused by heart conditions. Consuming walnuts together with cheese, which is rich in calcium, is also recommended, as it helps the body utilize the phosphorus in walnuts more effectively.
The almonds in baklava contain unsaturated fats that support heart health, and the vitamin E in almond skins acts as a powerful antioxidant, protecting cells from damage, supporting the immune system, improving memory, and helping prevent diseases such as cancer and Alzheimer’s. Baklava, due to its almonds and pistachios, is also a rich source of magnesium and potassium, which improve blood flow, enhance oxygen delivery, and help regulate heart rate.
Pistachios, despite their small size, are highly nutritious, rich in protein, iron, healthy fats, calcium, phosphorus, vitamins, and potassium, and are particularly beneficial for strengthening weak or ill individuals. However, it is important to be mindful of baklava’s high calorie content: 100 grams provide around 540 kcal, while an average adult requires 1,800–2,000 kcal per day. Therefore, it should be consumed in moderation. Nevertheless, due to its balanced combination of protein, carbohydrates, and fats, baklava can serve as an energy-boosting and beneficial snack before exercise.