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Dec 11, 2023 · While eating walnuts is a great way to support your brain health, adding other habits may enhance their effect even further. Physical activity, limiting alcohol, staying away from smoking, a healthy diet and keeping your brain sharp with activities to challenge your mind can all help reduce your risk, per the National Institutes of Health .
- Walnuts Nutrition
Eating more walnuts was also observed to increase adults'...
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To keep the brain sharp as we age and even reduce...
- Walnuts Nutrition
- Overview
- Benefits of walnuts
- Frequently asked questions
- The bottom line
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.
To say that walnuts are a nutritious food is a bit of an understatement.
Walnuts provide healthy fats, fiber, vitamins, and minerals — and that’s just the beginning of how they may support your health.
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 polyphenols, 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. Summary Walnuts are an excellent source of antioxidants that can help lower your LDL (bad) cholesterol level.
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) 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 serving of walnuts meets this guideline. Studies suggest that increased dietary levels of ALA may lower the risk of cardiovascular conditions such as heart disease and arrhythmia. Summary Walnuts are a good source of the plant form of omega-3 fat, which may help reduce the risk of cardiovascular diseases and conditions.
3. May decrease inflammation
Inflammation, 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 ellagitannins may be especially involved. Beneficial bacteria in your gut convert ellagitannins to compounds called urolithins, which have been found to protect against inflammation. ALA, omega-3 fats, magnesium, and the amino acid arginine — all of which are found in walnuts — may also decrease inflammation. Summary Several plant compounds and nutrients in walnuts may help decrease inflammation, which is a key culprit in many chronic conditions.
What are the health benefits of walnuts?
Walnuts have numerous health benefits. For example, they: •are rich in antioxidants and can reduce LDL (bad) cholesterol •are significantly higher in omega-3s than any other nut •may decrease inflammation •can help promote a healthy gut •may reduce risk of some cancers •may help regular appetite and weight •may help manage and lower your risk for type 2 diabetes •may help lower your blood pressure •can benefit brain health •may improve sperm health and male fertility •are an excellent source of healthy fats, vitamins, and minerals
How many walnuts should you eat in a day?
A 2021 article on the effect of walnut consumption found that consuming 30–60 grams of walnuts daily is beneficial for heart health. 30–60 grams is the same as 1–2 ounces or a 1/4–1/2 cup of walnuts.
Is it safe to eat walnuts every day?
Yes, daily consumption of walnuts is safe. A 2017 study examined the effects of a eating 43 grams (1.5 ounces) of walnuts every day for 8 weeks and found that it led to positive health effects.
Walnuts are an exceptionally nutritious nut. They have greater antioxidant activity and significantly more healthy omega-3 fatty acids than any other common nut.
This rich nutrient profile contributes to the many health benefits associated with walnuts, such as reduced inflammation and improved heart disease risk factors.
Scientists are still uncovering the many ways that walnuts’ fiber and plant compounds, including polyphenols, may interact with your gut microbiota and contribute to your health.
It’s likely that you’ll hear more about walnuts in the years to come as more researchers study their potential health benefits.
- Marsha Mcculloch, MS, RD
Sep 26, 2024 · Walnuts hold benefits from your head to your toes, helping support good health in your brain, heart, gut, and more. Here are their top science-backed perks of eating 'em: 1 .
Oct 23, 2024 · And adding more walnuts to your diet can help you reap these benefits for your digestive health. Helps Improve Memory and Cognitive Health Thanks in large part to their omega-3 fatty acid content, "walnuts contain nutrients that have antioxidant and anti-inflammatory effects which can [help] combat oxidative stress and ultimately delay or reduce the progression of cognitive decline", shares ...
Jan 30, 2019 · Walnuts Promote Healthy Brain Function. Eating walnuts is good for your cognitive function because of their high levels of antioxidants that reduce the effects of inflammation in the brain. The Journal of Nutrition reported that consuming walnuts helps to lower the oxidative and inflammatory load on brain cells. This can help prevent ...
Due to evidence in support of the benefits of walnuts related to cardiovascular health, the U.S. Food and Drug Administration approved the following health claim for walnuts in 2004: “Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk ...
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Feb 8, 2024 · Explore other foods for brain health and how you can keep your mind sharp. 3. Gut health. Bacteria and microbes in your intestines and gut are also essential to your health. Research shows walnuts can improve gut health. In a clinical trial, adults who ate walnuts every day had healthier gut bacteria. 4. Cancer prevention
