Walnuts health benefits: 11 science-backed benefits of nutrient-dense nuts in every diet

Health benefits of walnuts: Studies indicate that adding walnuts to a Mediterranean diet resulted in a slight decrease in diastolic blood pressure, a significant factor in heart disease risk.

Walnuts have earned their reputation as a nutritional powerhouse, offering a plethora of science-backed health benefits that make them a valuable addition to any diet. These nutrient-dense nuts are rich in unsaturated fats, particularly omega-3 fatty acids, which play a crucial role in reducing inflammation and supporting heart and cognitive health.

A 28.3 gm (1 ounce) serving of walnuts provides a nutritional profile that underscores their health-promoting properties: 185 calories, 18.5 gm of total fat, 2 gm of saturated fat, 0 mg of cholesterol, 1 mg of sodium, 4 gm of total carbohydrates, 2 gm of dietary fibre, 1 gm of total sugar, 0 gm of added sugar, and 4 gm of protein. Additionally, walnuts offer essential vitamins and minerals such as Vitamin D, Calcium (28mg), Iron (1mg), and Potassium (125mg).

Here are 11 science-based health benefits of walnuts:

Rich in antioxidants: Walnuts are among the top sources of antioxidants among common nuts, says nutritionist Rashmi Mittal. The presence of vitamin E, melatonin, and polyphenols helps prevent oxidative damage to LDL cholesterol, reducing the risk of atherosclerosis.

Plant-based source of Omega-3s: With 2.5 gm of omega-3 fatty acids per serving, walnuts are a significant plant-based source of ALA (alpha-linolenic acid), crucial for heart health. Each gram of ALA consumed daily is linked to a 10 percent reduction in heart disease risk.

Reduce inflammation: Polyphenols in walnuts combat oxidative stress and inflammation, potentially lowering the risk of heart disease, type 2 diabetes, and cancer, says Mittal. Walnut polyphenols, notably ellagitannins, can be transformed into anti-inflammatory compounds in the gut.

Promotes healthy gut: Walnuts support gut health by increasing beneficial gut bacteria, including those that produce butyrate—an essential compound for gut health. A healthy gut microbiome is associated with overall well-being and a lower risk of obesity and chronic diseases.

Helps reduce risk of some cancers: Compounds like urolithins in walnuts have anti-inflammatory properties that may protect against colorectal, breast, and prostate cancers. These compounds also have hormone-blocking effects, further reducing cancer risk.

Supports weight control: Despite their calorie density, walnuts can aid in appetite control and weight management. According to Mittal,  consuming walnuts can decrease appetite, increase feelings of fullness, and activate brain regions that resist tempting food cues.

Helps lower blood pressure: Incorporating walnuts into a heart-healthy diet can contribute to lowered blood pressure. Studies indicate that adding walnuts to a Mediterranean diet resulted in a slight decrease in diastolic blood pressure, a significant factor in heart disease risk.

Supports healthy ageing: Diets rich in walnuts are linked to a lower risk of physical impairment in older adults. The nutrients in walnuts, including vitamins, minerals, and healthy fats, may contribute to maintaining physical abilities as individuals age.

Supports good brain function: Walnut nutrients, such as polyunsaturated fats and vitamin E, reduce oxidative damage and inflammation in the brain. Research in animals and older adults suggests that walnut consumption is associated with improved brain function, including memory, processing speed, and mental flexibility.

Supports male reproductive health: For men concerned about fertility, walnuts offer benefits. Studies indicate that consuming walnuts can improve sperm health, including sperm shape, vitality, and mobility. Compounds in walnuts may also protect sperm from oxidative damage.

Improves blood fats: Regular walnut consumption consistently lowers cholesterol levels, including LDL cholesterol and triglycerides. Walnuts also reduce apolipoprotein-B, a significant risk factor for heart disease.