Walnuts are a type of tree nut that are packed with nutrients and health benefits. They are a good source of protein, fiber, healthy fats, vitamins, and minerals. Walnuts are a healthy nut chock-full of essential nutrients such as omega-3 fatty acids and antioxidants. They’re also easy to incorporate into your diet.
In fact, there’s so much interest in this one nut that scientists and industry experts have gathered annually for the past 50 years at the University of California, Davis, for a walnut conference to discuss the latest walnut health research.
The most common variety of walnut is the English walnut (Juglans regia), which is also the most studied type.
Here are 13 science-based health benefits of walnuts:
1.Rich in antioxidants: Walnuts have greater antioxidant activity than any other common nut.
This activity comes from vitamin E, melatonin, and plant compounds called polyphenolsTrusted Source, which are found in particularly large amounts in the papery skin of walnuts.
A 2022 study in healthy adults over age 60 showed that eating a walnut-rich meal reduced the participants’ levels of LDL (bad) cholesterol.
If LDL cholesterol builds up in your arteries, it can cause atherosclerosis.
2.Super plant source of omega-3s: Walnuts are significantly higher in omega-3 fatty acids than any other nut, providing 2.5 grams (g)Trusted Source per 1-ounce (oz) serving.
Omega-3 fats from plants, including walnuts, is called alpha-linolenic acid (ALA). It’s an essential fat, which means you have to get it from your diet.
According to the Institute of Medicine, an adequate intake of ALA is 1.6 g per day for men and 1.1 g per day for women. A single servingTrusted Source of walnuts meets this guideline.
3.May decrease inflammation: InflammationTrusted Source, which can be caused by oxidative stress, is the root of many diseases, including:heart disease, type 2 diabetes, Alzheimer’s disease, cancer.
The polyphenols in walnuts can help fight oxidative stress and inflammation.
A subgroup of polyphenols called ellagitanninsTrusted Source may be especially involved.
Beneficial bacteria in your gut convert ellagitannins to compounds called urolithins, which have been found to protect against inflammation.
4. Promote a healthy gut : Studies suggest that if your gut is rich in health-promoting bacteria and other microbes (your gut microbiota), you’re more likely to have a healthy gut and good overall health.
What you eat can significantly influence the makeup of your microbiota. Eating walnuts may be one way to support the health of your microbiota and your gut.
5.May reduce risk of some cancers: Animal and a few human studies suggest that eating walnuts may reduce your risk of certain cancers, including breast, prostate, and colorectal cancer.
As noted earlier, walnuts are rich in polyphenols called ellagitannins. Certain gut microbes can convert these to compounds called urolithins.
Urolithins can have anti-inflammatory properties in your gut, which may be one way that eating walnuts helps protect against colorectal cancer. These anti-inflammatory actions could also help protect against other cancers.
What’s more, urolithins have hormone-like properties that enable them to block hormone receptors in your body. This may help reduce your risk of hormone-related cancers, especially breast and prostate cancers.
But more human studies are needed to determine the effects of eating walnuts on the risk of these and other cancers.
6.Support weight management: Walnuts are calorie-dense, but a small 2016 study suggests that your body absorbs 21% less energy from them than would be expected based on their nutrients.
What’s more, eating walnuts may help regulate your appetite.
A well-controlled studyTrusted Source in 10 people with obesity found that drinking a smoothie made with about 1.75 oz (48 g) of walnuts once per day for 5 days decreased the participants’ appetite and hunger. This was in comparison to a placebo drink equal in calories and nutrients.
Additionally, after 5 days of consuming the walnut smoothies, brain scans showed that the participants had increased activation in a region of the brain that helped them resist highly tempting food cues, such as cake and french fries.
7. May help manage and lower your risk for type 2 diabetes: Observational studies suggest that one reason walnuts are linked to a lower risk of type 2 diabetes is that they help manage weight.
Excess weight increases your risk of high blood sugar and diabetes.
Eating walnuts may help regulate blood sugar by mechanisms beyond their influence on weight management.
8.May help lower blood pressure High blood pressure is a major risk factor for heart disease and stroke.
A small 2019 studyTrusted Source suggests that eating walnuts may help lower blood pressure, including in people with high blood pressure.
This suggests that nuts may slightly improve the blood pressure benefits of a heart-healthy diet. Even small differences in blood pressure are thought to have a big impact on your risk of heart disease.
9. Support healthy aging: As you age, good physical functioning is essential for maintaining your mobility and independence.
One thing that may help you maintain your physical abilities is healthy eating habits.
Though relatively high in calories, walnuts are packed with essential vitamins, minerals, fiber, fats, and plant compounds that may help support good physical functioning as you age.
10. Support good brain function: It may be just a coincidence that the shell of a walnut looks like a tiny brain, but research suggests that this nut may indeed be good for your mind.
Animal and human studiesTrusted Source suggest that the nutrients and antioxidants in walnuts may help reduce oxidative stress and inflammation by reducing free radicals.
Though these results are encouraging, more studies on the effects of walnuts on brain function in humans are needed before researchers can draw firm conclusions.
11. Support reproductive health in people with sperm: High in processed foods, sugar, and refined grains — have been linked to reduced sperm functionTrusted Source.
Eating walnuts may help support sperm health and male fertility. Animal researchTrusted Source suggests that eating walnuts may help protect sperm by reducing oxidative damage in their membranes.
Further studies are needed to learn more about these benefits. But if you have concerns about fertility and sperm function, eating walnuts is a simple thing to try.
12. Improve blood fat levels: Elevated levels of LDL (bad) cholesterol and triglycerides have long been linked to an increased heart disease risk.
Regularly eating walnuts has been consistently shown to decrease cholesterol levelsTrusted Source.
The walnut eaters also had nearly a 6% decrease in apolipoprotein B, which is an indicator of how many LDL particles are in your blood. Elevated apolipoprotein B is a major risk factor for heart disease.
It’s helpful to understand how to convert the serving sizes used in studies so that you know how your portion sizes compare.
13. Widely available and easy to add to your diet:
You can find walnuts in any grocery store. Check for raw walnuts in the baking aisle, roasted walnuts in the nut aisle, and cold-pressed walnut oil in the specialty oils section.
It’s helpful to understand how to convert the serving sizes used in studies so that you know how your portion sizes compare.