Live Longer Habits

Walnuts are a healthy type of nut packed with nutrients, including omega-3 fatty acids and antioxidants. They’re also easy to add to your meals. Saying that walnuts are good for you is an understatement. They provide healthy fats, fibre, vitamins, and minerals, helping to support your overall health. 

The most common kind of walnut is the English walnut (Juglans regia), which is the one most studied. 

1. Nutritional Benefits 

Walnuts are known for their high antioxidant levels, which come from vitamin E, melatonin, and plant compounds called polyphenols. These are present in large amounts in the thin skin of walnuts. A study from 2022 with healthy adults over 60 showed that eating meals rich in walnuts lowered their LDL (bad) cholesterol levels. If too much LDL builds up in your arteries, it can lead to heart problems. 

Notably, walnuts have more omega-3 fatty acids than any other nut, with about 2.5 grams per ounce. The plant-based omega-3s in walnuts are called alpha-linolenic acid (ALA), which is essential, meaning you must get it from food. Men need about 1.6 grams per day and women need 1.1 grams, and just one serving of walnuts meets this requirement. 

2. May Reduce Inflammation 

Inflammation, often caused by oxidative stress, can lead to various diseases, including heart disease and diabetes. Polyphenols in walnuts help combat oxidative stress and inflammation. A specific group of polyphenols known as ellagitannins may be key to this effect. Good bacteria in your gut transform ellagitannins into compounds called urolithins, which can help reduce inflammation.  

3. Can Promote a Healthy Gut 

Research shows that having a diverse range of beneficial bacteria in your gut is important for good health. An unhealthy gut can lead to inflammation and increase the risk of obesity and heart disease. What you eat plays a big role in shaping your gut bacteria, and including walnuts in your diet may help. 

In a study from 2018, adults who ate 1.5 ounces of walnuts daily for eight weeks showcased an increase in beneficial gut bacteria compared to when they didn’t eat walnuts. 

4. Can Support Weight Management 

Eating walnuts may help control your appetite. A study in 2019 with ten people who were obese found that drinking a smoothie made with walnuts once a day for five days reduced their feelings of hunger. Brain scans also showed more activity in the part of the brain involved in resisting cravings for tempting foods like cakes and fries. While we need more research, this indicates walnuts may help with managing appetite and weight. 

5. May Help with Type 2 Diabetes 

A study from 2017 suggests that one reason walnuts may lower the risk of type 2 diabetes is their role in weight management. Excess weight increases the risk of high blood sugar. Some research from 2021 also indicates that adding walnuts to your diet could result in slightly better blood sugar levels. 

6. May Reduce Blood Pressure 

High blood pressure is a significant risk factor for heart disease. A small study in 2019 suggested that eating walnuts might help lower blood pressure, especially in people with hypertension. Researchers also noted that following a Mediterranean diet, which often includes walnuts, may help lower blood pressure for some people. Even small changes in blood pressure can greatly affect heart disease risk. 

7. May Promote Healthy Ageing 

As you get older, maintaining good physical health is vital for your independence. Eating well is one way to support your physical abilities. A study from 2016 involving over 50,000 women found that those with healthier diets had a 13% lower risk of physical decline. Walnuts were among the key foods contributing to these healthier diets. 

Though walnuts are a bit high in calories, they are full of essential vitamins and other nutrients that may assist in staying active and healthy as you age. 

8. May Help Brain Function 

The shape of a walnut might resemble a small brain, and some research suggests it could be beneficial for your mental health. Studies in animals and humans indicate that the nutrients and antioxidants in walnuts can help reduce oxidative stress and inflammation. 

A 2019 study found that individuals with depression saw improvements if nuts, including walnuts, were part of their diet. Research with mice showed that eating walnuts might lead to better brain function, memory, and anxiety management. More studies in humans are needed, but the initial findings are hopeful. 

9. May Improve Reproductive Health 

A 2022 review connected typical Western diets, high in processed foods, to lower sperm function. Some animal studies suggest walnuts may protect sperm from oxidative damage. Further research is necessary, but if you are concerned about fertility, adding walnuts to your diet could be a simple and beneficial step. 

10. May Reduce Blood Fat Levels 

High levels of LDL cholesterol and triglycerides are linked to heart disease. Regularly eating nuts, including walnuts, is associated with lower cholesterol levels. 

In a smaller 2017 study, participants who consumed 43g of walnuts daily for eight weeks experienced a 5% reduction in total cholesterol and LDL levels. They also had nearly a 6% decrease in apolipoprotein B, a marker linked to heart disease risk. 

Recipe Tips 

You can find walnuts in any grocery store. Look for raw walnuts in the baking section, roasted ones in the nut aisle, and cold-pressed walnut oil in the specialty oils area. 

Understanding serving sizes can help you gauge portions. For instance, 28 grams of shelled walnuts is about a quarter of a cup, or a small handful. While munching on walnuts as a snack is the easiest way to enjoy them, there are many delicious ways to use them in meals. 

You might sprinkle them on salads, add them to dips, chop them for whole grain bread, or use them in pasta. There are countless recipe ideas online. Just be sure to check for any walnut allergies if you’re cooking for others.

How many walnuts should you eat in a day?

Eating 30 to 60 grams of walnuts daily is good for heart health, which is about a quarter to half a cup. 

It is safe to eat walnuts daily. Studies have shown that eating 43 grams walnuts each day for eight weeks can have positive health effects. 

The Bottom Line 

Walnuts are an incredibly nutritious nut. They have more antioxidants and omega-3 fatty acids than other common nuts, leading to many health benefits like reduced inflammation and a lower risk of heart disease. Scientists continue to explore how walnuts' nutrients and plant compounds affect gut health and overall well-being. In the meantime, there are plenty of reasons to include walnuts in your diet.

source: healthline