walnut (royal juglan) is a tree nut that contains many vitamins, minerals, fiber, and polyphenols. All nuts are nutritious, but walnuts contain more plant-based omega-3 fatty acids, essential polyunsaturated fats that have been studied for their role in reducing inflammation, heart health, brain health, and more.
Learn more about why walnuts are so healthy, their nutritional content, how to eat them, who to avoid, and more.
Benefits of Walnuts: What Makes Walnuts Healthy?
Walnuts contain a variety of nutrients that are beneficial to your health. Walnuts are a rich source of micronutrients, vitamin B6, magnesium, melatonin, copper and manganese. It also contains plant-based protein, fiber, omega-3 fatty acids, and other powerful plant-based compounds. All nuts are nutritious, but walnuts contain the highest amount of omega-3 fatty acids.
heart disease
A diet rich in walnuts may reduce levels of low-density lipoprotein (LDL) cholesterol (considered the bad cholesterol). Researchers found that eating about half a cup of chopped walnuts daily can significantly reduce LDL cholesterol.
Another review looked at the evidence of walnut consumption on cardiovascular risk factors, including cholesterol, triglycerides (a type of fat in the blood), blood pressure, and weight. Participants had high cholesterol levels, type 2 diabetes, metabolic syndrome, and overweight or obesity.
Researchers suggested a low-fat or Mediterranean diet (mainly vegetables and fruits, whole grains, healthy fats such as olive oil, beans, lentils, and peas).
gut health
Walnuts may contribute to gut health by having a positive effect on the gut microbiome, which consists of microorganisms in the digestive system.
One study found that consuming walnuts daily over eight weeks significantly boosted gut probiotic and butyric acid-producing bacterial species, which are important components of gut health. Participants self-reported their food history and were asked to reduce their fat and carbohydrate intake.
Because this study relied on self-reports rather than clinical observations, more research is needed. This makes it difficult to know what other foods participants were eating and what role the nutrients in those foods played in their gut health.
brain health
Studies have evaluated walnut consumption and its effects on improving mood, cognitive performance, and memory. Two clinical trials found that healthy adults who consumed a Mediterranean diet supplemented with mixed nuts (walnuts, hazelnuts, and almonds) daily had better cognitive function than controls who ate a low-fat diet.
Walnut consumption has also been evaluated for its use in preventing and slowing the progression of diseases such as Alzheimer's disease and Parkinson's disease.
Another study evaluated the health of women in their late 50s and found that those who ate at least two servings of walnuts per week were more likely to age healthily (without chronic disease) than those who did not eat walnuts.
cancer
Walnuts are recommended to be consumed regularly in a cancer prevention eating plan. A reduced risk of colon and endometrial cancer is associated with eating about 1 ounce of walnuts (about 7) each day.
Walnuts also contain certain nutrients (ellagitannins, melatonin, and gamma-tocopherol) that may reduce oxidative stress, inflammation, and gene expression that can lead to cancer. However, more research is needed.
diabetes
Walnuts are low in carbohydrates and contain polyunsaturated fats, fiber, and protein, three nutrients that help increase satiety and reduce blood sugar levels from rising too quickly. Including these nutrients in your diet may also help reduce your risk of diabetes.
Researchers followed nearly 138,000 women for 10 years and found that women who ate 1 ounce or more of walnuts twice or more per week were 24 percent less likely to develop diabetes than women who ate fewer or no walnuts . In particular, women who ate more nuts tended to be thinner, which may help prevent diabetes.
Other promising research on walnuts includes reducing triglycerides in patients with metabolic syndrome. The quality and motility (motility) of sperm in men increases.
Types of Walnuts
English or Persian walnuts are the most common walnuts produced in the United States. Black walnuts also work. According to some reports, there are over 37 varieties of British walnuts produced by Californian growers.
Walnut Consumption: Nutritional Analysis
One serving of walnuts is about 7 walnuts, which is equivalent to 12 to 14 halves, 1 ounce, or a handful.
Here's nutritional information in grams (g), milligrams (mg) and micrograms (mcg) for 1 ounce (28 g) of walnuts (about 7 English walnuts or 14 halves).
- calorie: 183
- province: 18g
- salt: 0.6 mg
- carbohydrate: 3.8g
- fiber: 1.9g
- sugar: 0.7g
- protein: 4.3g
- magnesium: 44.9mg
- Vitamin B6: 0.2mg
- folic acid: 27.8mcg
Who shouldn't eat walnuts?
People with nut allergies should not eat walnuts. Children under 4 years of age should avoid all seeds and nuts, including walnuts, to prevent choking.
How to Eat Walnuts
Walnuts are a very versatile food. You can eat them raw or as a snack, use them in grain dishes, chop them and add them to salads, as a protein topper, or add them to desserts.
It can also be prepared in a variety of ways, including:
- grinding: Grind walnuts into a protein topper for added crunch and healthy fat. You can also add walnut powder to baked goods, oatmeal, yogurt, or smoothies for a nutritional boost.
- Roast or Toast: Roast or toast walnuts in the oven or stovetop to maximize their flavor before adding them to salads, homemade granola, or soup toppers.
- Raw: Snack on a handful of walnuts on their own or enjoy them with fruit for a nutritious snack.
- Spicy: Make spiced walnuts to add flavor to your meals or trail mix. Add a little heat with chili peppers, paprika, cumin, salt, or other flavor combinations.
- Chopped: Add chopped walnuts to oatmeal, yogurt, grain dishes, and more.
- Walnut Oil: Walnut oil is best used as a seasoning and is not suitable for heated cooking. It has a slightly sweet and nutty flavor that goes well with cold noodles, drizzles over aged cheese, or tops grain dishes and hearty vegetables.
summary
Walnuts are a nutritious addition to most meal plans. Its positive health effects are associated with its strong nutritional profile, including omega-3 fatty acids, fiber, vitamins, minerals and other plant compounds. Some of the benefits of walnuts include improving heart, brain, and gut health. Walnuts are a choking hazard, so children under 4 should avoid them. People with nut allergies should not eat walnuts.