Proven Health Benefits of Walnuts, How Many to Eat, and More (Science Based)
Walnuts are a nutritional powerhouse, a true superfood that’s easy to add to your daily diet. These crunchy, earthy-tasting nuts are packed with antioxidants, essential fatty acids, and a rich blend of vitamins and minerals. Regularly eating just a handful of walnuts can have a profound impact on your overall health, from improving brain function to protecting your heart.
A growing body of scientific research supports the many benefits of walnuts. Studies show that consuming them can lower “bad” LDL cholesterol, decrease blood pressure, and reduce oxidative stress and inflammation throughout the body. In fact, some of these positive effects can be measured just hours after eating them. Let’s delve into why these nuts are so good for you and how you can best incorporate them into your life.
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What Are Walnuts?
Walnuts are the edible seeds of trees belonging to the Juglans genus, most commonly the Persian or English walnut and the black walnut. They grow inside a hard shell that must be cracked to reveal the distinctively shaped, wrinkly lobes within. A thin, brown skin covers the edible kernel, and this skin is a crucial part of the nut’s nutritional value.
Like many nuts and seeds, walnuts are prone to spoilage if not stored correctly due to their high oil content. To keep them fresh, shelled walnuts should be stored in an airtight container in the refrigerator, where they can last for up to six months. You can also freeze them for up to a year. Un-shelled walnuts should be kept in a cool, dry, and dark place for up to six months.
Nutritional Profile and Key Benefits
The impressive nutritional makeup of walnuts is why they’re so highly regarded. A 1-ounce serving (about 14 walnut halves) contains 185 calories, 4.3 grams of protein, and nearly 2 grams of dietary fiber. They also have a low glycemic index, making them a great snack for stable energy.
Beyond their basic macros, walnuts contain a unique combination of polyunsaturated fatty acids, specifically omega-6 (linoleate) and omega-3 (linolenate). They are one of the richest plant-based sources of omega-3s, with a single serving providing 2.57 grams of the beneficial fatty acid alpha-linolenic acid (ALA). These healthy fats are a primary reason for the nut’s cardiovascular benefits.
Walnuts are also an excellent source of essential vitamins and minerals. A quarter-cup (approx. 30 grams) provides 50% of your daily manganese needs, 23% of your copper, 11% of your magnesium, and nearly 5% of your iron.
Why Walnuts Are the Champion of Nuts
Among the many types of nuts, walnuts stand out. Research by Dr. Joe Vinson, a chemistry professor at the University of Scranton, found that walnuts contain more polyphenols—powerful antioxidants—and have a higher antioxidant potency than pistachios, almonds, pecans, cashews, Brazil nuts, hazelnuts, and macadamia nuts. In fact, the antioxidants found in walnuts are thought to be 15 times more potent than vitamin E. This powerful combination of antioxidants helps to combat free radicals and protect your cells from damage.
When you compare walnuts to almonds, the difference is clear. While almonds are a healthy choice, 100 grams of almonds contain far fewer antioxidants and a significantly lower amount of omega-3s than the same amount of walnuts. This high concentration of beneficial compounds is what makes walnuts so effective at promoting health.
How to Eat and Store Walnuts for Maximum Benefit
Just a small handful of walnuts a day is enough to reap their full health benefits. Research suggests that eating just 7 walnuts a day is sufficient. They are best consumed raw, as heat can diminish some of their nutrients. You can also soak them overnight to improve their nutrient profile and digestibility.
It’s highly recommended to eat the entire walnut, including the thin, brown skin. While some find the skin to be slightly bitter, it contains a high concentration of antioxidants that you would otherwise miss out on.
In-Depth Health Benefits of Walnuts
Let’s explore the specific ways that walnuts can boost your health.
Promote Healthy Brain Function
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