The next time you're perusing the grocery store for healthy, whole foods to add to your diet, trust us on this: You don't skip over the walnuts.
“Walnuts are packed with heart-healthy omega-3s, gut-supporting fiber, body and tissue building protein, and they're rich in antioxidants, vitamins and minerals such as B6, vitamin E, zinc, phosphorus, and magnesium,” says Vanessa King, MS, RDN King , registered dietitian and media spokesperson for the Academy of Nutrition and Dietetics . “Their flavor is rich and earthy, and their folds can hold flavor from other ingredients, enhancing the overall taste of a dish."
Not to mention, walnuts are incredibly versatile–and can be used in both sweet and savory dishes. “Cook with walnut oil, add crunch to salads by sprinkling walnuts on top, add walnuts to baked goods like muffins for more texture, blend walnuts into smoothies and dips for a richer mouth feel, crush walnuts to sprinkle on breakfast cereals, oatmeal, and yogurt, and mix them into granola,” says King.
Yep, walnuts are great. But what happens when you eat them every day?
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Is It Healthy To Eat Walnuts Regularly?
Yes, it is healthy to eat walnuts regularly. “It’s recommended to consume walnuts regularly to see the long-term benefits that they can provide,” says Alex Evink, MS, RD, Evink , Registered Dietitian at Michigan Kidney Consultants. “This typically means about one serving per day. Consuming at least one serving of walnuts per day may reduce age-related chronic diseases, risk for cognitive decline, and cardiovascular disease.”
They’re also packed with other nutrients and vitamins that will promote overall health.
“Walnuts are omega-3 powerhouses. They provide an excellent source of alpha-linolenic acid (ALA), the plant-based omega-3 fatty acids and contains more ALA than any other tree nut,” adds Roxana Ehsani, MS, RD, a registered dietitian based in Miami, Florida. “If people are looking to boost up their intake of omega-3s, I always recommend walnuts first. A serving ( 1 oz or ¼ cup) contains 4 g of protein, 2 g of fiber and a good source of magnesium.”
One caveat about eating walnuts is that they are high in calories due to fat content, providing about 185 calories per 1-ounce portion.
“Practice portion control,” says King. “Calorie-wise this may be equivalent to an ounce of chips, however, chips can be empty calories, while walnuts are nutrient-dense. In addition, walnuts have fiber and protein, which are filling and you’re more likely to eat less walnuts than chips.”
Eating walnuts in moderation is key, especially for kidney health.
“Excess walnut consumption has been associated with kidney stones, so moderation is recommended due to their oaxalate content,” says King. Finally, not all walnuts are going to be equally healthy–so choose the right ones when shopping.
“Choose walnuts that are plain, roasted, and unsalted or lightly salted instead of the flavored or coated varieties that can carry more calories, fats, and added sugars,” adds King.
Related: Doctors Are Begging You to Avoid Walnuts If You've Ever Suffered From This Common Medical Issue
8 Ways Eating Walnuts Every Day Will Impact Your Body
Here are 8 ways eating walnuts regularly will impact your body.
1. Daily walnut consumption could lower inflammation levels
Walnuts can help you minimize inflammation throughout your body. “Walnuts are a rich source of the short chain omega 3 fat alpha-linolenic acid (ALA), which lessens the production of LPSs (gram-negative bacteria cell walls) that prompt inflammation,” says Dr. Steven Gundry, MD, Medical Director and Cardiologist at The International Heart and Lung Institute.
2. You'll help maintain immune and nerve function
Thank walnuts for their high levels of copper. “Walnuts are rich in copper, with 1 ounce delivering 49% of the recommended daily intake,” says Michelle Routhenstein, MS, RD. “Copper may help support collagen synthesis which can help maintain bone, nerve and immune system function.”
3. You’ll reduce cholesterol and risk for cardiovascular disease
Walnuts are excellent for heart health. “Out of all the tree nuts, walnuts contain the highest amount of polyphenols by weight, which can provide numerous health benefits,” says Evink. “Studies have shown that polyphenols play a role in reducing low-density lipoprotein (LDL)-cholesterol, body fat, and blood glucose levels—which can be especially helpful for those at risk for cardiovascular disease and diabetes.”
4. You’ll improve your gut microbiome
Gut health is more important than ever, and eating walnuts will help keep your gut healthy“Walnuts are a good source of fiber, and studies have even shown that consuming them can enhance probiotic and butyric acid-producing bacteria,” says Evink. “This can facilitate a more diverse gut microbiome–making it more resilient and adaptable. Butyric acid is also associated with positive benefits for our digestive health.”
Related: This Is the Best Nut for Brain Health, According to a Neurologist and Alzheimer's Expert
5. You’ll lower your cancer risk
Components found in walnuts have an anti-cancer effect. “A diet that includes nuts, such as walnuts, has consistently shown reduced rates of total cancer and cancer deaths/ mortality,” says King. “These compounds include phytomelatonin and polyphenols.”
6. You’ll have a good source of plant-based protein
A 1-ounce serving of walnuts (approximately 14 halves) contains over 4 grams of protein. “Adding a serving of walnuts to stir-fries, oats, salads, and power bowls is a simple way to boost overall protein consumption without increasing the serving size of meat,” says Evink.
7. You’ll improve brain function
Walnuts may be able to provide a brain boost. “A randomized control trial done on healthy teens found that those who ate 30 grams of walnuts per day for 6 months had improved neuropsychological scores, including attention, fluid intelligence, and ADHD symptoms, compared to the group who didn’t eat walnuts,” says Ehsani. “Researchers tested and found that ALA markers in the blood were higher in the walnut group too, which has been linked to benefiting brain function.”
8. You’ll improve overall brain health
Walnuts contain several components that have antioxidant and anti-inflammatory effects, good for brain health.
“They are rich in antioxidants, and therefore, can reduce oxidative stress. It has been suggested that consuming walnuts consistently over a long period can prevent or delay the onset of dementia, Parkinson’s disease and even depression because of their ability to decrease inflammation of the brain,” says Evink. “There have even been human clinical trials which show they might improve cognitive performance and enhance memory.”
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Related: Raw Nuts Vs. Roasted Nuts: Which Is Healthier? Here's What Registered Dietitians Say
Sources
- Vanessa King, MS, RDN, CDCES , a registered dietitian and media spokesperson for the Academy of Nutrition and Dietetics
- Alex Evink, MS, RD
- Roxana Ehsani, MS, RD, a registered dietitian-nutritionist in Miami, Florida
- Dr. Steven Gundry, MD, Medical Director and Cardiologist at The International Heart and Lung Institute
- Michelle Routhenstein, MS, RD, Preventive Cardiology Dietitian at Entirely Nourished
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