Walnuts are very good for health. They offer multiple benefits including being rich in antioxidants, healthy omega-3 fatty acids, and essential nutrients. Walnuts have anti-inflammatory properties, may improve brain health and mood, support heart health by lowering bad cholesterol, help regulate blood sugar, promote gut health, and may even improve male fertility. Regular consumption of walnuts has been linked to reduced risks of heart disease, diabetes, certain cancers, and cognitive decline. Eating about 1 to 2 ounces (roughly 6-14 halves) daily is considered beneficial and safe for most people.
Key Health Benefits
- Anti-inflammatory and antioxidant effects: Walnut compounds like polyphenols and ellagic acid fight inflammation and oxidative stress.
- Heart health: Rich in omega-3 fatty acids (ALA) and can lower LDL cholesterol and triglycerides.
- Brain and mood support: Omega-3s and vitamins in walnuts promote neuroprotection and mood regulation.
- Gut health: Promotes beneficial gut bacteria and supports digestive health.
- Metabolic health: Helps regulate blood sugar and may reduce diabetes risk.
- Male fertility: Can improve sperm quality and viability.
Nutritional Profile
- High in polyunsaturated fats, fiber, protein, manganese, magnesium, potassium, iron, calcium, B vitamins, and vitamin E.
- One ounce provides about 2.5 grams of omega-3 ALA.
Overall, walnuts are a nutrient-dense food with broad health-protective properties and are an excellent addition to a balanced diet.