Walnuts are a highly nutritious seed that grows on the walnut tree, offering a wide range of health benefits. These raw seeds are packed with antioxidants, healthy fatty acids, and a variety of essential nutrients. Consuming just a few walnuts daily can help maintain brain function, promote heart health, and support glowing, healthy skin.
The health benefits of walnuts largely stem from their rich content of iron, selenium, vitamin E, and several B vitamins. Walnuts are also an excellent source of omega-3 fatty acids. Just 3 or 4 walnuts (around 7 walnut halves) can provide a sufficient amount of omega-3 to meet your daily requirements.
A review of various medical studies has revealed that eating walnuts can significantly lower LDL ("bad") cholesterol, reduce blood pressure, improve vascular function, and reduce oxidative stress and inflammation. In fact, some of these positive effects can be seen within hours of consuming walnuts.
In this article, we’ll explore why walnuts are often regarded as one of the healthiest nuts you can eat.
What Are Walnuts?
Walnuts are the fruit of the walnut tree, which belongs to the Juglans genus. These trees thrive in temperate climates and are cultivated in many regions worldwide. The walnut is actually a seed encased in a hard shell, and the most common varieties include the Persian walnut, English walnut, and black walnut.
To access the edible part of the walnut, you must crack open its shell, which can sometimes cause the kernel to split in half. The walnut itself resembles wrinkled lobes, covered by a thin brown skin.
Like many other nuts and seeds, walnuts can spoil if not stored properly. According to the University of California, to prevent shelled walnuts from going rancid, they should be kept in an airtight container and refrigerated. This helps extend their shelf life.
Both the walnut kernel and its skin are rich in antioxidants, which offer substantial health benefits.
Nutritional Value of Walnuts
Walnuts are highly nutritious, offering an impressive array of proteins, vitamins, minerals, and antioxidants. They are beneficial for both men and women due to their high nutrient content.
An ounce (28 grams) of walnuts, which is roughly 14 halves, contains about 185 calories, 45 mg of magnesium, and nearly 2 grams of dietary fiber, which accounts for 8% of your recommended daily fiber intake. One-quarter cup of shelled walnuts contains 164 calories.
This one-ounce serving also provides 4.3 grams of protein, along with 4 grams of carbohydrates. Additionally, walnuts have a low glycemic index, making them suitable for maintaining steady blood sugar levels.
Walnuts are also an excellent source of healthy fats, particularly polyunsaturated fatty acids, including omega-6 (linoleate) and omega-3 (linolenate). These healthy fats are associated with better cardiovascular health.
As for vitamins and minerals, 1/4 cup of chopped walnuts (about 30 grams) can meet 50% of your daily manganese requirements, 23% of your copper needs, 11% of your magnesium intake, and nearly 5% of your iron intake.
Walnuts Are Packed with Antioxidants
Walnuts stand out as a particularly rich source of antioxidants, especially polyphenols, which are crucial for maintaining good health. Research published in Critical Reviews in Food Science and Nutrition highlighted that walnuts are among the top sources of polyphenols. These antioxidants play an essential role in reducing inflammation and protecting against chronic diseases like cancer, cardiovascular disease, and neurodegenerative disorders.
Omega-3 Fatty Acids in Walnuts
Walnuts are an excellent source of omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which is beneficial for heart health. Just one ounce of walnuts (28 grams) provides 2.57 grams of omega-3s.
Studies have shown that walnuts have one of the highest concentrations of omega-3s among all nuts. Consuming a few walnuts daily for several weeks can significantly increase ALA levels in your blood. Regular intake of ALA has been linked to a reduced risk of cardiovascular diseases.
Why Walnuts Stand Out Among Other Nuts
The nutritional profile of walnuts makes them one of the most health-promoting nuts available. In a study led by Joe Vinson, PhD, from the University of Scranton, it was concluded that walnuts surpassed other nuts like pistachios, almonds, and cashews in terms of health benefits.
Vinson's research demonstrated that walnuts contain more polyphenols and stronger antioxidant properties than other nuts. These antioxidants are up to 15 times more potent than vitamin E, a well-known antioxidant. This ability to fight free radicals makes walnuts particularly effective in preventing cellular changes that can lead to serious health issues like cancer and heart disease.
Walnuts have also been found to contain more antioxidants per 100 grams than other plant-based sources. In fact, walnuts contain over 20 mmol of antioxidants per 100 grams.
Walnuts vs. Almonds
Comparing walnuts with almonds clearly shows why walnuts are superior in terms of nutrition. While 100 grams of almonds contain only between 0.23 and 0.49 mmol of antioxidants, 100 grams of walnuts contain over 20 mmol.
In terms of omega-3 content, walnuts are far ahead. One ounce of almonds (about 23 almonds) contains just 1.7 grams of omega-3s, while the same serving of walnuts contains over 2,500 milligrams.
Although almonds provide more vitamin E than walnuts, walnuts contain a greater variety of minerals, including manganese, copper, and magnesium.
How Many Walnuts Should You Eat Daily and How to Consume Them?
You don’t need to consume large quantities of walnuts to experience their health benefits. Dr. Vinson suggests that eating just 7 walnuts per day is enough to enjoy the full range of their health-promoting properties.
It’s best to eat walnuts raw, as roasting them can degrade some of their sensitive nutrients. To enhance their nutritional value, consider soaking walnuts overnight before eating them.
Many of the antioxidants in walnuts are found in the skin, which is why it's recommended not to remove this part despite its slightly bitter taste.
Benefits of Consuming Walnuts
Walnuts offer numerous health benefits, from brain function to heart health and more. Let’s delve deeper into the many ways walnuts can improve your well-being.
1. Brain Function
The antioxidants in walnuts help reduce inflammation in the brain, potentially preventing degenerative brain diseases as you age. Studies have shown that walnuts can enhance cognitive function and protect against diseases like Alzheimer’s.
2. Mood and Depression
Consuming walnuts has been shown to improve mood, potentially reducing symptoms of depression. A study found that 60 grams of ground walnuts per day for eight weeks significantly improved mood in healthy men.
3. Heart Health
The combination of omega-3 fatty acids and polyphenols in walnuts provides significant benefits for heart health, improving circulation and lowering blood pressure. Studies also suggest that walnuts can reduce the risk of coronary heart disease.
4. Reducing Hypertension
The magnesium, potassium, and omega-3 fatty acids in walnuts play a crucial role in lowering blood pressure. Regular walnut consumption has also been linked to increased melatonin levels, which help regulate blood pressure.
5. Cholesterol and Gut Health
Regular walnut consumption has been shown to reduce LDL cholesterol and improve gut health by increasing beneficial gut bacteria.
6. Weight Management
Despite their high-calorie content, walnuts can aid in weight management. Studies have shown that incorporating walnuts into a weight-loss diet can help reduce blood pressure, lower LDL cholesterol, and promote a healthy metabolism.
Side Effects and Precautions
While walnuts offer many health benefits, it's essential to be aware of potential allergic reactions, particularly if you have a tree nut allergy. Always ensure you are not allergic before consuming walnuts.
Storing Walnuts
Due to their high polyunsaturated fat content, walnuts are highly perishable. Shelled walnuts should be stored in an airtight container in the refrigerator, where they will remain fresh for up to six months. You can also freeze them for up to a year. Unshelled walnuts can be stored in a cool, dry place for several months.
Conclusion
Incorporating walnuts into your daily diet can provide a wide array of health benefits, including improved brain function, heart health, and weight management. With their rich content of antioxidants, omega-3 fatty acids, and essential nutrients, walnuts are truly a superfood that surpasses many other nuts in terms of health benefits.
By enjoying just a small portion of walnuts every day, you can support your overall health and well-being in a delicious and nutritious way.
