The World’s Going Nuts Over Walnuts

It seems everyone is going nuts – over walnuts! These nuts, cultivated nearly 7,000 years ago by humans, are now discovered to protect your heart, increase brain functions and improve our overall health long-term.

Walnuts have shown promise in improving 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.

Supports Heart Health
Walnuts are a “heart-healthy food.” This includes being low in sodium, saturated fat and trans fat and containing at least 10% of the Daily Value for vitamins A and C, iron, calcium, protein or dietary fiber.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, adults who consum about two servings of walnuts a day for two years lowered their LDL cholesterol levels and 10 grams of walnuts per day (about 5 walnut halves) could decrease the risk of cardiovascular disease. The rich polyphenol content in walnuts fight blood vessel inflammation and oxidative stress.

May Improve Gut Health
According to research, walnuts have polyphenols which are metabolized by gut microbiota to create bioactive, anti-inflammatory compounds. Adding more walnuts to your diet can help you reap these benefits for your digestive health.

Helps Improve Memory and Cognitive Health
Walnuts have omega-3 fatty acid content and nutrients with antioxidant and anti-inflammatory effects to combat oxidative stress which delays or reduces the progression of cognitive decline. Walnuts have been shown them to be beneficial to cognition. Snacking on a serving or two of this brain-shaped 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 and dementia.

May Reduce Stress and Improve Mental Health
Researchers have found that walnuts are rich in neuro-supportive compounds including melatonin, folate, vitamin E and polyphenols—all of which can be beneficial for mental health.

May Help Manage Blood Sugar
Studies show that the combination of protein, fiber and healthy fats in walnuts can help to stabilize blood sugar levels. This can be especially important when it comes to management of type 2 diabetes. A higher total intake of walnuts has been was associated with a reduced risk for type 2 diabetes.

Walnut Nutrition
Walnuts are filled with healthy unsaturated fats, like omega-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 a 1-ounce serving of walnuts provides:

Calories: 185
Total Fat: 18.5g
Saturated Fat: 2g
Cholesterol: 0mg
Sodium: 1mg
Total Carbohydrates: 4g
Dietary Fiber: 2g
Total Sugar: 1g
Added Sugar: 0g
Protein: 4g
Vitamin D: 0mcg
Calcium: 28mg
Iron: 1mg
Potassium: 125mg

So grab a handful of nuts and snack away!