Walnuts are one of the most nutritious and beneficial nuts we can add to our diet. Since ancient times they have been valued for their nutritional profile and their positive effect on health. Today, research suggests that eating walnuts may offer a range of benefits for the body.
Rich source of omega-3 fatty acids
Walnuts are an excellent source of omega-3 fatty acids, which are known for their role in supporting heart health. These fats may help reduce inflammation in the body and support cardiovascular health. Omega-3s also play an important role in brain development and function and may support mental wellbeing and healthy ageing of the brain.
Antioxidant activity
Walnuts contain high levels of antioxidants such as polyphenols, which help protect cells from oxidative damage caused by free radicals. The antioxidants in walnuts may help support long-term health and are linked in research to heart health. They may also help support skin health.
Heart-health benefits
Eating walnuts has been linked to lower levels of “bad” cholesterol (LDL) and higher “good” cholesterol (HDL). Walnuts also contain arginine, an amino acid that may help support artery elasticity and vascular health. Regular consumption may help support healthy blood pressure and blood sugar levels, which can support cardiovascular health.
Support for the immune system
Walnuts are rich in vitamin E, a powerful antioxidant that may help support the immune system and the body’s defences. They also contain zinc and selenium, two important trace minerals that support immune function.
Digestive health
Walnuts may support digestion because they are rich in fibre. Fibre helps keep the gut working well and may ease constipation. It can also help regulate blood sugar and increase fullness, which may support weight management.
Support for mental health
Walnuts contain nutrients that matter for mental wellbeing, such as magnesium and vitamin B6. These may help support mood and emotional balance. The omega-3s in walnuts have also been linked to better cognitive function and may support brain health as we age.
Weight management
Despite their calorie content, walnuts may still support weight management. The fibre and healthy fats they contain can increase fullness and reduce the urge to snack on less healthy options. Some studies suggest that including walnuts in the diet may lead to slightly lower calorie intake over the day, supporting weight loss or maintenance.
Brain health
Walnuts are often highlighted for their potential effect on brain function. Their omega-3 and antioxidant content may help support memory and concentration. They also contain plant compounds that may help protect brain cells from damage and inflammation, supporting long-term brain health.
Bone health
Walnuts are rich in magnesium, which is important for bone health. Magnesium helps with calcium absorption and may support bone density. They also contain phosphorus, another key nutrient for bones.
Antioxidants and long-term health
The antioxidants in walnuts may help support the body’s defences and long-term health. The polyphenols and other compounds they contain may help reduce inflammation and protect cells from oxidative damage, which is often discussed in relation to healthy ageing.
Conclusion
Walnuts are a highly nutritious nut that may offer a range of health benefits. From heart health and immune support to mental wellbeing and blood sugar balance, they can be a valuable part of a balanced diet. Adding them to your daily eating habits can be a simple, tasty way to support your health.
For more on food and wellbeing, see How to Support Your Mental Health Through Nutrition and Foods That May Keep You Awake at Night.
Happy Life Team
