4 Health Benefits Of Walnuts And How Much You Should Eat
The Balanced Bites empowers you to make informed choices about your health through science-backed information.
The history of walnuts can be traced back to ancient Persia, where they were once meant for royalty. Eventually, walnuts went to California, where they were listed among the state's top 10 agricultural commodities for 2025.
Walnuts have been considered valuable throughout history, but why? The nutritional benefits of walnuts might provide the answer.
Although walnuts are high in calories, they are also highly nutritious with a variety of health benefits:
Heart health
Walnuts are a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid important for reducing inflammation. They are the only nut significantly high in these fatty acids. Their anti-inflammatory compounds may reduce the risk of heart disease.
Brain health
Studies have shown that the antioxidants and anti-inflammatory polyphenols (compounds) found in walnuts may improve brain function and slow mental decline with ageing. Cognitive functions include your memory and ability to think.
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 eating walnuts daily had healthier gut bacteria.
Cancer prevention
Microbes in your gut take compounds found in walnuts and produce urolithin compounds. These urolithins may lower the risk for certain cancers. Research is still being done to understand walnuts' potential role in cancer prevention fully.
How many walnuts should I eat?
The 2020-2025 Dietary Guidelines for Americans recommends eating about 5 ounces of nuts, seeds, and soy products per week for a 2,000-calorie diet. One serving (1 ounce) contains 2 grams of fibre, 4 grams of protein, 18 grams of fat, and about 190 calories.
What nutrients do walnuts contain?
Although walnuts are high in calories, they are also high in nutrients. The healthy unsaturated fats in walnuts keep you feeling full for longer.
Recent research suggests that how fat is stored in walnuts prevents your body from holding onto all the calories. One study found that even though an ounce of walnut has 190 calories, only about 145 are usable.
Walnuts also contain some of the iron and magnesium you need—about 10-14% of your daily needs.
What are the best ways to eat walnuts?
To maximize the health benefits, look for raw, unsalted walnuts. You can eat them alone as a snack or add them to your oatmeal in the morning. While walnuts have plenty of health benefits, it's still important not to overeat.
Volunteer for walnut research
Walnuts are packed with beneficial compounds, as described above, but there is still more to learn. Understanding the other potential health effects of walnuts can provide more accurate information about who would benefit from consuming them and how they can help contribute to a balanced and nutritious diet.
Researchers are looking at how walnuts may benefit gut and cholesterol levels. Measuring the effects of walnut consumption on cholesterol levels can further help us understand what role these nuts potentially play in lowering the risk of heart disease.
If this research interests you, consider volunteering to participate in their research study. They are looking to recruit men and postmenopausal women ages 45-70.
