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Home > Nutrition > 10 Health Benefits of Eating Walnuts Daily

10 Health Benefits of Eating Walnuts Daily

November 9, 2022
8 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • Nutritional Profile of Walnuts
  • Health Benefits of Walnuts
  • How to Consume
  • Most-Asked Questions About Walnuts
  • Final Word

Walnuts are a popularly consumed nut that is obtained from trees. It is a light-brown nut that looks like the brain and is located inside a hard shell that must be broken before consumption.

reasons why walnuts are good for your health

They are among the most recommended nuts and rightly so because they have rich nutritional and fatty acid profiles that are beneficial for chronic illnesses of the heart, type 2 diabetes, age-related diseases and degeneration, and even certain types of cancers. (1)

Nutritional Profile of Walnuts

A typical serving of walnuts is roughly 5–6 halves, which can give you 131 calories, 13 g of fat, 1.3 g of fiber, and 3.1 g of protein. (2)

They are rich in minerals, such as copper (with each serving providing 36% of the daily requirement), manganese (30% of the daily requirement), magnesium (31.6 mg), zinc (0.6 mg), and phosphorus (69 mg). (2)

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Health Benefits of Walnuts

Here are the health benefits walnuts can offer.

1. Boosts heart health

regular consumption of walnuts can improve heart health

Regular consumption of nuts has been known to reduce cardiovascular disease risk and is often recommended as part of a heart-healthy diet.

Public health studies evaluating nut consumption over a long period and the outcome of heart diseases found that the more walnuts consumed, the lesser chances of developing heart diseases. (3)

The study also concluded that consuming one serving of walnuts (28 g or 5–6 halves) one or more times a week can reduce heart disease risk by 13%–19%. (3)  

2. Reduces blood cholesterol levels

Nuts in general are rich in beneficial fatty acids, polyphenols, vitamin E, and folate, which provide the body with good-quality fatty acids essential for many bodily functions.

Walnuts in specific are rich in omega-3 and omega-6 fatty acids that possess anti-inflammatory and anticholesterol properties. (4)

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The result of multiple studies has shown diets rich in walnuts reduce total cholesterol and LDL (bad cholesterol) levels significantly without affecting weight or blood pressure. (4)

3. Helps in the management of diabetes

walnut consumption is also beneficial in diabetes management

Along with improving heart health, walnuts also aid in the management of diabetes.

Multiple large-group studies have found that regular walnut consumption (10–12 halves three times a month) was found to reduce the risk of type 2 diabetes in women. (5)

4. May aid in weight loss

Nuts are rich in protein and fiber, which are necessary in a weight reduction diet.

In a study of adults with overweight and obesity, when 15% of the daily energy intake of the participants was via walnuts, they lost body weight, BMI, and waist circumference.

In addition, as compared to a standard energy-reduced diet, the walnut-enriched diet improved the risk of heart disease and reduced LDL (bad) cholesterol levels. (6)

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5. Improves gut health

In addition to aiding weight loss and improving overall health, walnuts can also alter gut microorganisms to boost digestive health.

In a study of 194 women, a walnut-enriched diet (43 g/day) for 8 weeks led to improvements in beneficial strains of gut microorganisms. (7)

In a separate study involving men and women, 42 g of walnuts each day for 3 weeks resulted in similar results, where the amount of beneficial gut microorganisms was significantly higher. (8)

However, 43 g of walnuts comprise over 20 walnut halves, and it might be difficult and economically difficult for people to consume.

6. Supports brain health

walnuts are a superfood beneficial for brain health

Walnuts are housed inside a hard shell similar to a brain, so it must mean it is good for the brain, right? This assumption is actually right. Walnuts do contain nutrients that are important for brain health and reduce cognitive decline.

Multiple animal and human studies have found walnuts to reduce the risk or progression of brain diseases such as Parkinson’s disease and stroke. (9)

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Recent animal studies have found walnuts to improve antioxidant activity and reduce the chances of developing proteins that cause Alzheimer’s disease. (9)

7. Boosts mood

Walnut’s brain-protective compounds, which include vitamin E, folate, melatonin, polyphenols rich in antioxidants, and omega 3-fatty acids, significantly impact mood. (10)

In a study of college students, consumption of walnuts for 8 weeks led to a significant improvement in overall mood. (10)

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Lower depression scores were also observed in walnut consumers during the National Health and Nutrition Examination Survey done in the United States. (11)

8. Improves fertility

Infertility affects approximately 8%–12% of couples with 40% attributed to male-related factors. (12)

Walnuts contain compounds that boost sperm production. In a study of men between 27 and 61 years old, consumption of walnuts for 3 months improved the production and motility of sperm. (12)

9. Boosts skin and hair health

walnuts contain compounds beneficial for skin and hair health

Nutrition plays an important role in maintaining skin and hair health.

The omega-3 fatty acids and vitamin E in walnuts aid the production of new cells in the skin. Their antioxidant polyphenols can prevent damage to the skin caused by free radicals and also can help in maintaining a youthful appearance of the skin. (13)

The minerals and fatty acids of walnuts also preserve hair health by building hair strength and preventing breakage, especially in postmenopausal women. (14)

10. May protect against cancer

Walnuts have also been known to reduce the risk of several types of cancer including prostate, colon, and breast cancers. (15)(16)(17)

Studies have found a single serving of walnuts (40 g or 8–9 halves) can alter cancer cells to prevent their growth and spread and ultimately reduce the size and survival of tumor cells. (17)

How to Consume

Walnuts can be eaten by themselves as a snack, can be roasted, and can be added to salads, smoothies, gravies, bread, and granola mixes.

Most-Asked Questions About Walnuts

Who should avoid walnuts?

who needs to avoid walnut consumption?

People with an allergy to nuts should avoid consuming walnuts.

When should I consume walnuts?

There is no scientific recommendation on what time of the day is best for consuming walnuts. However, many traditional schools of medicine believe in consuming overnight-soaked walnuts first thing in the morning for maximum benefit.

Can walnuts lower blood pressure?

No studies have reported walnuts’ role in lowering blood pressure. However, its general impact on improving heart health may also extend to better blood pressure control.

How many walnuts should I eat in a day?

Seven walnut halves should provide beneficial health effects. Remember, walnuts are rich in fiber and fat, so overconsumption may lead to diarrhea, stomach distress, and weight gain.

Final Word

Walnuts are among the most widely consumed and favored nuts. They have many health-boosting properties and are mostly used for their role in managing cholesterol levels, maintaining heart health, and improving brain function.

In the young adult population, which is mostly likely to suffer from depressive disorders and low mood, walnuts can improve the outcomes of depression and overall mood.

In the aging population, walnuts can be used to prevent age-related cognitive decline and delay the progression of diseases such as Alzheimer’s disease and Parkinson’s disease.

References
  1. C; HDAMJTJD. Walnuts (juglans regia) chemical composition and research in human health. Critical reviews in food science and nutrition. https://pubmed.ncbi.nlm.nih.gov/25747270/.
  2. Nuts, English, walnuts. Nuts, english, walnuts nutrition facts and analysis. https://www.nutritionvalue.org/Nuts%2C_english%2C_walnuts_nutritional_value.html?size=20%2Bg.
  3. Guasch-Ferré M, Liu X, Malik VS, et al. Nut consumption and risk of cardiovascular disease. Journal of the American College of Cardiology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5762129/. Published November 14, 2017. 
  4. Guasch-Ferré M, Li J, Hu FB, Salas-Salvadó J, Tobias DK. Effects of walnut consumption on blood lipids and other cardiovascular risk factors: An updated meta-analysis and systematic review of controlled trials. The American journal of clinical nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6862936/. Published July 1, 2018.
  5. Pan A, Sun Q, Manson JAE, Willett WC, Hu FB. Walnut consumption is associated with lower risk of type 2 diabetes in women. The Journal of nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738245/. Published April 2013.
  6. Rock CL; Flatt SW; Barkai HS; Pakiz B; Heath DD; Walnut consumption in a weight reduction intervention: Effects on body weight, biological measures, blood pressure and satiety. Nutrition journal. https://pubmed.ncbi.nlm.nih.gov/29202751/. 
  7. Bamberger C, Rossmeier A, Lechner K, et al. A walnut-enriched diet affects gut microbiome in Healthy Caucasian subjects: A randomized, controlled trial. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852820/. Published February 22, 2018.
  8. Holscher HD, Guetterman HM, Swanson KS, et al. Walnut consumption alters the gastrointestinal microbiota, microbially derived secondary bile acids, and health markers in healthy adults: A randomized controlled trial. The Journal of nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5991202/. Published June 1, 2018.
  9. Chauhan A, Chauhan V. Beneficial effects of walnuts on cognition and Brain Health. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071526/. Published February 20, 2020. 
  10. Pribis P. Effects of walnut consumption on mood in young adults-a randomized controlled trial. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133056/. Published October 25, 2016. 
  11. D; ALGRE. Lower depression scores among walnut consumers in nhanes. Nutrients. https://pubmed.ncbi.nlm.nih.gov/30691167/.
  12. Robbins W, Kim H, Houman J, Lee G-W. Randomized clinical trial: Effect of walnuts on semen parameters and male fertility (P18-042-19). Current Developments in Nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6574937/. Published June 13, 2019. 
  13. Schagen SK, Zampeli VA, Makrantonaki E, Zouboulis CC. Discovering the link between nutrition and Skin Aging. Dermato-endocrinology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/. Published July 1, 2012. 
  14. Goluch-Koniuszy ZS. Nutrition of women with hair loss problem during the period of Menopause. Przeglad menopauzalny = Menopause review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4828511/. Published March 2016.
  15. Hardman WE. Walnuts have potential for cancer prevention and treatment in mice. The Journal of nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3952627/. Published April 2014. 
  16. Chen Y; Nakanishi M; Bautista EJ; Qendro V; Sodergren E; Rosenberg DW; Weinstock GM; Colon cancer prevention with walnuts: A longitudinal study in mice from the perspective of a gut enterotype-like cluster. Cancer prevention research (Philadelphia, Pa.). https://pubmed.ncbi.nlm.nih.gov/31818852/. 
  17. Hardman WE, Primerano DA, Legenza MT, Morgan J, Fan J, Denvir J. Dietary walnut altered gene expressions related to tumor growth, survival, and metastasis in breast cancer patients: A pilot clinical tri=-08432. Nutrition research (New York, N.Y.). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6853029/. Published June 2019.
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