In This ArticleView AllIn This ArticleHealth BenefitsNutrition FactsHealthy TipsFAQs
In This ArticleView All
View All
In This Article
Health Benefits
Nutrition Facts
Healthy Tips
FAQs
It’s no secret that walnuts have been trending, thanks to the evolving research that continues to show their numerous health benefits. From heart and gut health to cognition, walnuts' powers seem to positively affect numerous areas of our health. Even the2020-2025 Dietary Guidelines for Americanshighlighted that nuts like walnuts should be included in the diets of adults and kids due to their stellar nutrient profile.
Since science continues to explore what this nut can do, nutrition experts are sharing the latest and greatest health benefits of walnuts below (with some tasty tips on how to enjoy them).
EatingWell
Health Benefits of Walnuts
Walnuts have shown promise in heart health for years thanks to their antioxidant content, but emerging research suggests eating this nut may help bridge nutrient gaps among adults and kids alike. Other research supports their benefits for gut health, memory, mood, blood sugar, reproductive health benefits and more. Read on to get the full scoop.
Supports Heart Health
Heart-healthy foods can positively impact your lipid panel, meaning they often help decrease LDL (low-density lipoprotein) cholesterol, often referred to as"bad cholesterol.“According to 2021 research findings published inCirculation, older adults who consumed about two servings of walnuts a day for two years lowered their LDL cholesterol levels. Furthermore, consuming 10 grams of walnuts per day (about 5 walnut halves) could decrease the risk of cardiovascular disease, according to a 2023 review published inNutrients.High LDL cholesterol levels can lead to atherosclerosis, which is plaque buildup in your blood vessels that can increase the risk for stroke or heart attack over time. New York-based registered dietitianSamina Kalloo, RDN, CDN, shares, “walnuts' rich polyphenol content fights (this type of) inflammation and oxidative stress.”
May Improve Gut Health
Helps Improve Memory and Cognitive Health
Thanks in large part to their omega-3 fatty acid content, “walnuts contain nutrients that have antioxidant and anti-inflammatory effects which can [help] combat oxidative stress and ultimately delay or reduce the progression of cognitive decline”, shares Kalloo. Walnuts have been widely studied and multiple research findings have shown them to be beneficial to cognition, according to a 2023 review published inNutrients.Snacking on a serving (or two) of this brain-shape nut may be the trick to reducing inflammation and keeping those free radicals at bay. This is important since free radicals can damage cells and lead to diseases like Alzheimer’s disease and dementia over time.
Promotes Diet Quality Among Adults and Kids Alike
A 2023 diet-modeling study published in the journalNutrientsfound that adding just a small handful of walnuts to the diet of children, adolescents and adults increased the overall diet quality with an increase in omega-3 fats and nutrients such as potassium, magnesium, fiber and folate. “What’s interesting about this study,” shares culinary dietitian and cookbook authorWendy Jo Peterson, M.S., RDN, “is that Americans are constantly being told what they need to nix from their diet to be healthier. This study showed that a simple addition to one’s diet may not only help bridge nutrient gaps, but also help families across the board increase their intakes of plant-based foods as well.”
May Reduce Stress and Improve Mental Health
“Walnuts are rich in neuro-supportive compounds including melatonin, folate, vitamin E and polyphenols—all of which can be beneficial for mental health,” shares Kalloo. A 2022 study published inNutrientsrevealed that eating about two servings of walnuts a day for 16 weeks improved self-reported levels of stress and depression, aided in a longer period of sleep and improved overall mental health. Plus, their results found that consuming walnuts led to improvements in the microbiome as well.
May Help Manage Blood Sugar
“The combination of protein, fiber and healthy fats in walnuts can help to stabilize blood sugar levels,” shares Kalloo. This can be especially important when it comes to management of type 2 diabetes. A 2023 review published inNutrientsshowed that a higher total intake of nuts, including walnuts, was associated with a reduced risk for type 2 diabetes. It’s also important to remember one’s risk for heart disease and other conditions increases with diabetes. Grabbing walnuts is a great way to reap the benefits of the omega-3s that can help improve heart health, too.
Walnut Nutrition
Walnuts are filled with good-for-you unsaturated fats, likeomega-3 fatty acids, that have shown promise in reducing inflammation and supporting heart health, cognition and mental health. But that’s not all these tasty nuts are good for. Here’s the nutrient profile just a1-ounce serving of walnutsprovides:
Tips for Including Walnuts in a Healthy Diet
The Bottom Line
Unless you have a food allergy or intolerance to walnuts, nutrition experts advise including this stellar nut in your regular eating pattern. From recent research highlighting the role walnuts play in gut health to the long-standing reviews that show heart health, cognitive health and mood benefits, there are many positives to consuming this nut. If you’re adjusting to the walnut-y taste, consider trying it with familiar favorites like theseClassic Fudge Walnut Browniesor a simple side like ourBlue Cheese-Walnut Green Beans.
Read Next:What Happens to Your Body When You Eat Nuts Everyday
Frequently Asked QuestionsA serving of walnuts is roughly 1 ounce, or about ¼ cup. However, some studies suggest eating 1.5 to 2 ounces may be beneficial to reap the health benefits walnuts offer. With this in mind, and considering walnuts are calorically dense, Kalloo recommends aiming for a handful daily to reap their many health benefits.Eating walnuts on a daily basis poses little to no harm unless you have a food sensitivity, intolerance or allergy. With that said, replacing less nutrient-dense foods with nutrient-dense options, like walnuts, may help you achieve your health goals. Who knows, you may experience a boost in your mood, too.While other nuts like almonds, hazelnuts and pistachios have shown promising results in memory improvementsin the literature, walnuts continue to reign supreme when it comes to cognitive health. A 2020 review published inNutrientsshows that the inclusion of walnuts in a diet positively affects cognitive performance and memory improvement in adults.
Frequently Asked Questions
A serving of walnuts is roughly 1 ounce, or about ¼ cup. However, some studies suggest eating 1.5 to 2 ounces may be beneficial to reap the health benefits walnuts offer. With this in mind, and considering walnuts are calorically dense, Kalloo recommends aiming for a handful daily to reap their many health benefits.
Eating walnuts on a daily basis poses little to no harm unless you have a food sensitivity, intolerance or allergy. With that said, replacing less nutrient-dense foods with nutrient-dense options, like walnuts, may help you achieve your health goals. Who knows, you may experience a boost in your mood, too.
While other nuts like almonds, hazelnuts and pistachios have shown promising results in memory improvementsin the literature, walnuts continue to reign supreme when it comes to cognitive health. A 2020 review published inNutrientsshows that the inclusion of walnuts in a diet positively affects cognitive performance and memory improvement in adults.
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