Eating walnuts every day has been shown to have numerous health benefits, from supporting heart health to boosting brain function and improving gut health.
A one-ounce serving of walnuts (about 14 halves) contains 185 calories, 18.5 grams of total fat, 2 grams of saturated fat, 4 grams of protein, 2 grams of dietary fibre, 1 milligram of sodium, 125 milligrams of potassium, 1 milligram of iron and 28 milligrams of calcium, according to the health platform Eating Well.
With this nutritional profile, here's how adding walnuts to your daily routine can benefit your body.
Supports heart health
Research has shown that regular consumption of walnuts can lower LDL ('bad') cholesterol levels and reduce the risk of cardiovascular disease. A review published in 2023 in the journal Nutrients found that just 10 grams of walnuts a day (about five walnut halves) could lower cardiovascular risk, which is key to preventing atherosclerosis, a condition in which plaque builds up in the arteries, potentially causing heart attacks or strokes.
Improves gut health
A 2023 study published in the journal Antioxidants found that walnuts could act as a food source for these beneficial microbes, potentially reducing inflammation and improving gut health. While more research is needed, the findings suggest that walnuts may contribute to digestive well-being due to their polyphenol content.
Helps to improve memory and cognitive health
The omega-3 fatty acids in walnuts are not only beneficial for heart health - they also support brain function. Studies have shown that the antioxidant and anti-inflammatory properties of walnuts can reduce oxidative stress, which has been linked to cognitive decline and neurodegenerative diseases such as Alzheimer's.
Promotes diet quality
Walnuts can significantly improve the overall quality of your diet, for both adults and children. A 2023 study revealed that adding walnuts to your meals can boost the intake of essential nutrients such as omega-3 fatty acids, fiber, potassium, magnesium, and folate.
Improves mental health
Consuming walnuts may also benefit your mental well-being and help manage stress. Packed with neuro-supportive compounds like melatonin, folate, vitamin E, and polyphenols, walnuts have been linked to improvements in stress levels, sleep quality, and overall mental health.
Helps manage blood sugar
Walnuts may also play a role in regulating blood sugar, particularly in managing type 2 diabetes. Their mix of healthy fats, protein, and fiber helps stabilize blood sugar levels, preventing spikes and crashes.
Promotes diet quality
Walnuts can significantly improve the overall quality of your diet, for both adults and children. A 2023 study found that adding walnuts to your diet can increase your intake of essential nutrients such as omega-3 fatty acids, fibre, potassium, magnesium and folate.
Improves mental health
Eating walnuts can also benefit your mental wellbeing and help you manage stress. Packed with neuro-supportive compounds such as melatonin, folate, vitamin E and polyphenols, walnuts have been linked to improvements in stress levels, sleep quality and overall mental health.
Helps manage blood sugar
Walnuts may also play a role in blood sugar regulation, particularly in the management of type 2 diabetes. Their mix of healthy fats, protein and fibre helps to stabilise blood sugar levels, preventing spikes and crashes.