Walnuts are a healthy nut chock full of essential nutrients like omega-3 fatty acids and antioxidants. They are also easy to include in your diet.
To say that walnuts are a nutritious food is an understatement.
Walnuts provide healthy fats, fiber, vitamins and minerals – and that’s just the beginning of how they can support your health.
In fact, there is so much interest in this one nut that scientists and industry experts have gathered annually for the past 50 years at the University of California, Davis, for the Walnut Conference to discuss the latest walnut health research.
Here are 10 science-based health benefits of walnuts.
Rich in antioxidants
Walnuts have more antioxidant activity than any other common nut. This activity comes from vitamin E, melatonin, and plant compounds called polyphenols, which are found in particularly large amounts in the papery skin of walnuts. A 2022 study of healthy adults over age 60 found that eating foods rich in walnuts lowered participants’ LDL (bad) cholesterol levels. If LDL cholesterol builds up in your arteries, it can cause atherosclerosis.
A super plant source of omega-3s
Walnuts are significantly higher in omega-3 fatty acids than any other nut, providing 2.5 grams (g) per 1-ounce (oz) serving. Omega-3 fats from plants, including walnuts, are called alpha-linolenic acid (ALA). It’s an essential fat, which means you have to get it from your diet. According to the Institute of Medicine, the recommended intake of ALA is 1.6 g per day for men and 1.1 g per day for women. A single serving of walnuts meets this recipe. Studies show that increasing dietary levels of ALA can reduce the risk of cardiovascular conditions such as heart disease and arrhythmia.
Promote a healthy gut.
Studies show that if your gut is rich in health-promoting bacteria and other microbes (your gut microbiota), you’re more likely to have a healthy gut and good overall health. An unhealthy composition of gut microbiota can lead to inflammation and disease in your gut and elsewhere in your body, increasing your risk of obesity, heart disease, and cancer. What you eat can significantly affect the makeup of your microbiota. Eating walnuts can be a way to support your microbiota and your gut health. In a 2018 study, 194 healthy adults ate 1.5 ounces (43 grams) of walnuts daily for 8 weeks. Finally, they showed an increase in beneficial bacteria compared to periods of not eating walnuts. This includes increasing the bacteria that produce butyrate, a fat that nourishes your gut and promotes gut health.
May reduce the risk of some cancers.
Animal and a few human studies show that eating walnuts may reduce the risk of certain cancers, including breast, prostate and colorectal cancer. As mentioned earlier, walnuts are rich in polyphenols called ellagitannins. Certain gut microbes can convert them into compounds called urolithins. Urolithins have anti-inflammatory properties in your intestines, which may be one way that eating walnuts helps protect against colorectal cancer. These anti-inflammatory actions may also help protect against other cancers. What’s more, urolithins have hormone-like properties that enable them to block hormone receptors in your body. It may help reduce your risk of hormone-related cancers, especially breast and prostate cancers. But more human studies are needed to determine the effects of eating walnuts on the risk of these and other cancers.
Support weight management.
Walnuts are high in calories, but a small 2016 study found that your body absorbs 21 percent less energy from them than expected based on their nutrient content. Moreover, eating walnuts can help control your appetite. A well-controlled study in 10 obese people found that drinking about 1.75 ounces (48 grams) of a walnut smoothie once daily for 5 days reduced participants’ hunger and appetite. This was compared to a placebo drink equal in calories and nutrients. Additionally, after 5 days of eating walnut smoothies, brain scans showed that participants had increased activation in an area of the brain that helped them resist highly tempting food cues like cake and French fries. . Although larger and longer-term studies are needed, this provides some initial insight into how walnuts can help control appetite and weight.
May help lower blood pressure.
High blood pressure is a major risk factor for heart disease and stroke. A small 2019 study suggests that eating walnuts may help lower blood pressure, including in people with high blood pressure. Additionally, the authors of a 2019 research review examined the effects of the Mediterranean diet, which often includes the consumption of walnuts and other nuts. They concluded that following a Mediterranean diet may help lower blood pressure in some people. This suggests that nuts may slightly improve the blood pressure benefits of a heart-healthy diet. Even small differences in blood pressure are thought to have a big impact on your risk of heart disease.
Support healthy aging.
As you age, good physical performance is important to maintain your mobility and independence. One thing that can help you maintain your physical abilities is healthy eating habits. In an observational study of more than 50,000 women over the age of 18, scientists found that those who ate the healthiest foods had a 13 percent lower risk of frailty. Walnuts were among the foods that made the strongest contribution to a healthy diet. Although relatively high in calories, walnuts contain essential vitamins, minerals, fiber, fats and plant compounds that can help you maintain good physical function as you age.
Support reproductive health in people with sperm.
The typical Western diet — high in processed foods, sugar, and refined grains — has been linked to decreased sperm function. Eating walnuts can help sperm health and male fertility. In a 2012 study of 117 healthy young men, participants who ate 2.5 ounces (75 grams) of walnuts daily for 3 months had lower sperm count than those who did not eat nuts. , energy and movement improved. . Animal research shows that eating walnuts can help sperm reduce oxidative damage to their membranes. More studies are needed to learn more about these benefits. But if you have concerns about fertility and sperm function, eating walnuts is a simple matter.
Improve blood lipid levels
Elevated levels of LDL (bad) cholesterol and triglycerides have long been associated with an increased risk of heart disease. Eating walnuts regularly has been consistently shown to lower cholesterol levels. In a small 2017 study in healthy adults, eating 1.5 ounces (43 grams) of walnuts per day for 8 weeks reduced total cholesterol, LDL cholesterol, and triglycerides by 5 percent compared with no walnut consumption. Those who ate walnuts also had about a 6% reduction in apolipoprotein B, an indicator of how many LDL particles are in your blood. Elevated apolipoprotein B is a major risk factor for heart disease.
Widely available and easy to add to your diet.
You can find walnuts in any grocery store. Check out raw walnuts in the baking aisle, roasted walnuts in the nut aisle, and cold-pressed walnut oil in the specialty oils section. It’s helpful to understand how to convert the serving sizes used in the study so you know how your portion sizes compare. The following servings are essentially equivalent, providing about 190 calories each: Although walnuts are easy to eat individually as a snack, there are many delicious ways to use them in dishes.