Here are 13 Scientifically Based Benefits of Walnuts

​

1. Rich in Antioxidants

Walnuts have a higher antioxidant content than all other nuts.  (Trusted Source 1 ,  2 )

​

This rich content comes from the high amount of vitamin E, melatonin and plant compounds called polyphenols, which are found inside the thin membrane of the inner walnut.

​

A

small preliminary study in healthy adults found that eating a walnut-rich meal,

showed that it prevented oxidative damage of "bad" LDL cholesterol after a meal, whereas a refined-fat meal did not.

​

This is helpful to know because oxidized LDL builds up in arteries, causing atherosclerosis. (Trusted Source  2 ,  3 ,  4)

​

 

SUMMARY

Walnuts are an excellent source of antioxidants that can help fight oxidative damage in your body, including damage caused by "bad" LDL cholesterol, which promotes atherosclerosis.   ( 3, 5)

2. Super Plant Source of Omega-3

Walnuts are significantly higher in omega-3 fat than any other nut   ( 6 ,  7 ).

 

A single walnut (28 grams) contains 2.5 grams of omega-3s per serving.

​

Omega-3 oil from walnuts and other plants is called alpha-linolenic acid (ALA) .

 

This is an essential oil that must be a part of your nutrition.

​

According to medical studies, the body's need for ALA is 1.6 grams per day for men and 1.1 grams for women. ( 8 ).

 

A single walnut provides enough natural Omega-3 for a healthy lifestyle.

​

Each walnut you eat in a single day provides 10% protection against heart disease. ( 9 ) .

​

SUMMARY

Walnuts are a good source of omega-3 fat in plant form, which may help reduce the risk of heart disease.

​

3. May Reduce Inflammation

​

Inflammation is a protective and normal response of the body against any harmful condition. Inflammation not only signals that our white blood cells protect us from an external actor such as bacteria or virus, but also occurs in case of any disability.

 

For example, when you have difficulty exercising, the injured area usually becomes painful, swollen and inflamed. ( 4 )

Inflammation ilays at the base of various diseases, including heart disease, type 2 diabetes, Alzheimer's, and cancer.

​

The in walnuts help fight this oxidative stress and inflammation. In particular, a subgroup of polyphenols called ellagitannins.

​

Beneficial bacteria in your gut convert ellagitannins into compounds called urolithin, which have been found to protect against inflammation.

​

The ALA omega-3 oil, magnesium, and amino acid arginine in walnuts may also help reduce inflammation. ( 10, 11)

​

SUMMARY

The various plant compounds and nutrients in walnuts can help reduce inflammation, a major culprit in many chronic diseases.

​

4. Aids in Gut Health

Research shows that the richer the bacteria and other beneficial microorganisms (the gut microbiota) required for gut health, the more likely you are to have a healthy gut and overall health.

​

An unhealthy combination of your microbiota can contribute to inflammation and disease in your gut and elsewhere in your body, increasing your risk for obesity, heart disease and cancer. ( 12 )

​

What you eat can significantly affect the structure of your microbiota. Consuming walnuts supports the health of your microbiota and gut.

​

In a scientific study, 194 healthy adults ate a handful (43 grams) of walnuts every day for eight weeks. In contrast to when they did not consume walnuts, a significant increase in the beneficial bacteria in their gut was observed.

​

This included an increase in bacteria that produce butyrate, an oil that nourishes your gut and promotes gut health. ( 14 )

​

SUMMARY

While eating walnuts is highly nutritional and healthy, it also supports the beneficial bacteria that live in your gut, supporting gut health and can help reduce the risk of disease.

5. May Reduce for Some Cancer Risks

Observational studies in animals and humans show that eating walnuts may reduce the risk of certain cancers, including breast, prostate, and colon-rectum cancers. ( 15, 16 , 17 )

 

 

As mentioned before, walnuts are rich in polyphenols (Polyphenol is the name given to the natural nutritional components in plants, in other words, micronutrients). Some gut bacteria convert them into compounds called urolithines. ( 5 , 18 )

​

Urolithins have anti-inflammatory properties in your gut, which is one way that eating walnuts can help protect against colorectal cancer. ( 5 )

 

The anti-inflammatory benefits of urolithins may also help protect against other cancers. ( 5 )

​

SUMMARY

The polyphenols in walnuts may reduce your risk of certain cancers, including breast, prostate and colon cancers.

​

6. Regulates Weight

Walnuts are calorie-dense, but studies show that the energy obtained from walnuts is 21% lower than would be expected based on its nutrients. ( 19)

​

Moreover, eating walnuts can help regulate appetite.

​

In a controlled study in 10 obese people, drinking a smoothie made with about a handful (48 grams) of walnuts once a day for five days reduced appetite and hunger compared to consuming a blend beverage that was equal in calories and nutrients.

​

In addition, brain scans after five days of people consuming walnut smoothies showed increased activation in a region of the brain that helps resist highly tempting food triggers like cake and chips.

​

While larger and longer-term studies are needed, this has provided preliminary findings on how walnuts may help control appetite and weight.

​

SUMMARY

While walnuts are calorie-dense, you may not be able to absorb all the calories in walnuts. Additionally, they can even help you control appetite and hunger.

7. May Help Regulate and Reduce the Risk of Type 2 Diabetes

​

Observational studies show that one reason walnuts have been linked to a lower risk of type 2 diabetes is that they help with weight control.( 21 )

 

Excess weight increases your risk of high blood sugar and diabetes.

​

Still, eating walnuts may help control blood sugar by mechanisms beyond its effects on weight control.

​

In a controlled study in 100 people with type 2 diabetes, consuming 1 tablespoon of cold-pressed walnut oil daily for 3 months resulted in an 8% decrease in fasting blood sugar while continuing to take regular diabetes medications and a balanced diet. ( 22 )

​

Additionally, walnut oil consumers experienced an approximate 8% decrease in hemoglobin A1C (3-month average blood sugar). The control group did not show any improvement in A1C or fasting blood sugar. There was no change in the weight of either group.

​

 

SUMMARY

Eating walnuts can help control type 2 diabetes and reduce your risk of the disease, as nuts can help control your weight. Walnuts have also shown to have more direct effects on blood sugar control.

​

8. May Help Lower Blood Pressure

High blood pressure is a major risk factor for heart disease and stroke.

​

Studies show that eating walnuts can help lower blood pressure in people with high blood pressure and healthy people living under stressful conditions.( 23, 24, 25 )

​

Among other diets, the four-year PREDIMED (Mediterranean Diet) study in approximately 7,500 adults with high risk of heart disease tested a Mediterranean diet with 28 grams of mixed nuts per day, half of the mix being walnuts.

​

At the end of the study, people on the nut-enriched Mediterranean diet experienced a 0.65 mmHg greater reduction in diastolic blood pressure (the lowest number) than people on a comparable cardiovascular-health control diet. ( 25 )

​

​

This that nuts may slightly improve the blood pressure benefits of a heart-healthy diet. This conclusion is very important, as small differences in blood pressure are known to have a large impact on your risk of death from heart disease.( 25 )

 

SUMMARY

Studies show that eating 28 grams of nuts a day, including walnuts, can help improve blood pressure.

​

​

9. Promotes Healthy Aging

As you get older, physical activities are necessary to maintain your mobility and independence.

​

The most important thing that can help you maintain your physical abilities is healthy eating habits.

​

In an observational study of more than 50,000 older women spanning over 18 years, scientists found that those who ate a healthy diet had a 13% lower risk of physical impairment. ( 26)

 

Walnuts are among the foods that make the strongest contribution to a healthy diet.

​

Although walnuts are high in calories, they are packed with essential vitamins, minerals, fiber, fats and plant compounds that can help support good physical functioning as you age.  ( 27 )

 

SUMMARY

A healthy diet that includes walnuts can help maintain physical functions such as walking and self-care skills as you age.

​

​

​

10. Supports Healthy Brain Function

It may be a coincidence that the nut shell looks like a small brain, but research shows that walnuts can actually be beneficial for your mind. ( 1 )

​

Animal testing shows that the nutrients in walnuts, including polyunsaturated fat, polyphenols, and vitamin E, can protect your brain from the adverse effects of smoking, living a stressful life, aging, etc. It has been found that walnuts can help reduce oxidative stress damage and related inflammation caused by various factors. ( 28 )

​

In a 10-month study on Alzheimer's disease, rats fed 6-9% of their calories with walnuts (equivalent to 1–1.5 ounces or 28–45 grams per day in humans) reported significant improvements in learning skills, memory, and anxiety reduction. ( 29)

​

​

Observational studies conducted on older adults have shown that ones who regularly consume walnuts have much better brain function, including faster thinking speed.( 28)

​

While these results are encouraging, more studies testing the effects of walnuts on brain function in humans are needed to draw firm conclusions.

 

SUMMARY

​

Walnuts contain nutrients that can help protect your brain from damage by inflammation and support good brain function during the aging process.

​

11. Supports Male Reproductive Health

 

Typical Western diets - highly processed foods, sugar and refined grains - have been associated with reduced sperm function.

( 30Trusted Source ).

​

Eating walnuts can help support sperm health and male fertility.( 32)

​

In another study, 117 healthy young men consumed 2 handfuls (75 grams) of walnuts daily for three months in their western diet for three months and their sperm shape, vitality and motility were improved compared to men in the control group. ( 31)

​

Animal studies suggest that eating walnuts may help protect sperm by reducing oxidative damage to the contents of the walnut shell. (30)

​

​

SUMMARY

 

Eating walnuts regularly can help prevent the potentially harmful effects of non-ideal dietary habits on sperm health.

​

​

12. Improves Blood Fats

​

Heightened "bad" LDL cholesterol and triglyceride levels have long been associated with an increased risk of heart disease.

Eating walnuts regularly has been shown to consistently lower cholesterol levels. ( 32)

​

For example, in a recent study in 194 healthy adults, eating about two handfuls (43 grams) of walnuts daily for eight weeks resulted in a 5% reduction in total cholesterol, 5% in LDL cholesterol, and 5% in triglycerides.( 33)

​

In the study, those who consumed two handfuls of walnuts also reported a decrease of about 6% in apolipoprotein-B. This is an indicator of how many LDL particles are in your blood. When apolipoprotein-B is elevated, it is an important risk factor for heart disease. ( 33)

​

SUMMARY

​

A daily serving of two handfuls (about 43 grams) of walnuts can help lower harmful cholesterol and triglyceride levels that contribute to heart disease risk.

​

​

13. Widely Available and Easy to Add to Your Diet

​

You can find walnuts at any grocery store, find raw walnuts in the vegetable aisle, roasted walnuts in the nuts-spices aisle, and cold pressed walnut oil in the essential oils section.

​

There are different indications for the amount of walnuts you need to use, on the internet or in diet recipes recommended by your dietitians. You can use the table below for the measurements given in diet recipes.

​

Each of the following measurements are equivalent servings and provide about 190 calories:

1 ounce of shelled walnuts = 28 grams = 1/4 cup = 12-14 halves = 1 small handful.

 

While eating walnuts individually as a snack is the simplest method, there are many great ways to use walnuts in meals.

​

Healthy food recommendations using walnuts:

​

• Sprinkle over green salads or fruit salads.

• Finely ground is used in ice cream sauces and salad dressings.

• Cracked walnuts are used in whole grain bread and muffins.

• Crushed walnuts for use as a sauce for fish or chicken.

• It can be served on top of oatmeal or yogurt.

• Crushed or cracked walnuts are added to wraps or sandwiches.

• Lightly fried in your favorite stir-fry recipe.

• It is used in pasta or vegetables in its roasted or broken form.

• Walnut oil can be used as an oil in salad dressing.

• Search the internet for delicious recipe ideas with walnuts.

SUMMARY

Nuts are widely available and easy to add to your diet, as they are widely available in stores and make a great addition to countless dishes.

​

CONCLUSION:

​

Walnuts are an extremely nutritious food source.

 

It has higher antioxidant activity and significantly more healthy omega-3 fats than other nuts.

​ ​

This rich nutrient profile contributes to the many health benefits associated with walnuts, such as reduced inflammation and improved heart disease risk factors.

​ ​

Scientists continue to explore the many ways that walnut fiber and plant compounds, including polyphenols, can interact with your gut microbiota and contribute to your health.

​ ​

You'll continue to hear more about walnuts for years to come, as more studies will explore their health benefits.

​ ​

Still, there are many reasons to include walnuts in your diet today.