What Are The Health Benefits Of Eating Walnuts

Have you ever thought of walnuts as more than just a baking ingredient? You might be surprised to learn that these tasty, brain-shaped nuts are true powerhouses of nutrition. Walnuts have a long history in human diets, stretching back thousands of years. They’ve been treasured across ancient civilizations, and today, they’re celebrated as a superfood for the numerous health benefits they bring.

So, why are walnuts considered a superfood?

The term “superfood” isn’t just a marketing gimmick—foods given this label are packed with nutrients, particularly antioxidants, fibre, and healthy fats. In short, they’re nutrient-dense foods that can offer remarkable benefits to our health. And walnuts fit this profile perfectly!

Walnut Nutrition Facts

Before we look into the benefits, let’s take a quick look at what makes walnuts so nutritionally impressive.

In a standard 28-gram serving (about 14 walnut halves), walnuts provide approximately 185 calories, along with 18 grams of fat—mostly heart-healthy polyunsaturated fats—4 grams of protein, and 4 grams of carbs, with 2 grams of that as dietary fiber to support digestion and promote satiety.

Walnuts also provide essential vitamins and minerals, such as copper, folic acid, phosphorus, manganese, and vitamins B6 and E. Add a rich supply of antioxidants, and you’ve got yourself one of nature’s healthiest snacks.

Ready to learn why eating walnuts daily could be a game-changer for your health?

10 Health Benefits of Eating Walnuts

Here are ten ways walnuts can benefit you:

1. Plant-Based Source of Omega-3s

Walnuts are packed with omega-3 fatty acids, especially alpha-linolenic acid (ALA), which is great news for those who don’t eat fish. Omega-3s are essential fats our body can’t produce, so we have to get them from food. (1)

They’re known for their role in heart health including help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis. In a small scale study, researchers found participants consuming a certain amount of walnuts daily for a month recorded an improvement in their omega-3 status.

Just a small handful of walnuts daily can help ensure you’re getting this vital nutrient.

2. Antioxidant Powerhouse

Walnuts are brimming with antioxidants, thanks to bioactive plant compounds like polyphenols and vitamin E. (1)

Antioxidants help fight off oxidative stress and free radicals that can damage cells and accelerate aging.

A study revealed healthy adults eating a walnut-rich meal prevented oxidative damage of “bad” LDL cholesterol. That’s beneficial because oxidized LDL can cause atherosclerosis – a buildup of fats, cholesterol and other substances in and on your artery walls (plaque), which can restrict blood flow.

3. Heart Health Champion

It’s no surprise that walnuts are known for their heart health benefits. As mentioned above, they’ve been shown to help reduce “bad” LDL cholesterol, lower blood pressure, and improve blood vessel function. These factors all add up to a reduced risk of cardiovascular issues.

Plus, the ALA in walnuts helps maintain flexible and healthy blood vessels, which is crucial for preventing plaque buildup and promoting good circulation.

Did you know almonds are good for heart health too. Read here.

4. Inflammation Fighter

Chronic inflammation is at the root of many diseases, from type 2 diabetes to cancer and Alzheimer’s.

Walnuts are rich in polyphenols, which help reduce inflammation in the body. Regularly consuming walnuts may even help alleviate symptoms of conditions worsened by inflammation.

Adding these nuts to your diet is a simple way to keep inflammation in check naturally.

5. Blood Pressure Regulator

High blood pressure can sneak up on you, but walnuts might help keep it at bay.

A study has shown that people who include walnuts in their diet experience a reduction in both central and overall blood pressure.

With their combination of fibre, omega-3s, and plant compounds, walnuts act as a natural support for a healthier blood pressure level.

6. Potential Cancer Protector

While research on walnuts and cancer prevention is still ongoing, early findings are promising.

Walnuts contain antioxidants and anti-inflammatory compounds that may help protect against certain cancers. (1)

Some animal studies suggest that walnuts might help slow cancer growth in breast, prostate, colon, and kidney tissues. (1, 2, 3, 4)

Including walnuts in your diet may be one easy step toward lower cancer risk.

7. Weight Management Ally

Surprisingly, despite their calorie density, walnuts can actually support weight management.

A study showed energy absorbed from them is 21% lower than would be expected based on their nutrients. This explains eating walnuts do not gain excessive weight.

Not only that, they help control your appetite. A controlled study with 10 participants consumed a walnut based smoothie once a day for five days recorded decreased appetite and hunger.

Their high protein, fibre, and healthy fat content help keep you full and satisfied, making you less likely to snack on less nutritious foods.

8. Type 2 Diabetes Support

If you’re mindful of your blood sugar levels, walnuts can be a valuable addition to your diet.

Their fibre content and low glycemic index (GI) help moderate blood sugar, and the healthy fats improve insulin sensitivity. This helps prevent sharp blood sugar spikes, which is especially beneficial for those at risk of or managing type 2 diabetes.

A good tip to remember:

It is important to know the Glycaemic Index (GI) of the food you consume if you are at high risk for diabetes. The GI is a relative ranking of carbohydrate in foods depending on how they affect blood glucose levels. Foods with a GI index lower than 55 are said to be ideal for a diabetes diet (1). The GI of walnut is 20 (2).

9. Brain-Boosting Food

Walnuts don’t just look like tiny brains—they’re great for brain health, too! They contain nutrients that support cognitive function, including vitamin E, folate, and polyphenols.

A study shows that polyphenol-rich food is associated with better cognitive function in older adults at high cardiovascular risk.

A handful a day is a small price to pay for long-term brain benefits.

10. Gut Health Promoter

Did you know that walnuts can also benefit your gut? They help feed the good bacteria in your digestive system, which is essential for overall health.

A healthy gut microbiome is linked to better immunity, mood, and even reduced risk of certain diseases.

A study has shown that a daily intake of 43 g walnuts over eight weeks significantly affects the gut microbiome by enhancing probiotic.

In a Nutshell

Walnuts truly deserve their “superfood” status, thanks to their impressive mix of nutrients and health benefits. From protecting your heart and brain to aiding weight management and gut health, these little nuts pack a serious punch. And while they’re calorie-dense, their unique blend of fiber, protein, and healthy fats means they can be a satisfying part of a balanced diet.

So, next time you’re looking for a nutritious snack or recipe ingredient, grab a handful of walnuts. They’re not just delicious—they’re one of the best foods you can eat for long-term health. Ready to give them a try? Let us know in the comments if walnuts are a staple in your diet, and feel free to share this article with friends who might find these tips useful! Click the SHARE button.

Thank you for reading and stay healthy!

Other informational posts you may like to read

• Portion Control: How Much Is Too Much?
• The Importance of Fibre in Your Diet
• Low-Carb Snacks for Diabetics

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