Walnuts are a type of tree nut, and like many other tree nuts such as almonds and macadamia nuts, they have a healthy nutritional profile.ย In nature, they grow inside hard, wrinkled outer shell that needs to be cracked open to access the nut inside. Walnuts are known for their distinctive shape, with two halves that resemble a human brain.
In this article, we’ll dive into the science behind the health benefits of walnuts and explore specific nutrients are responsible for those benefits.
Nutritional Content of Walnuts
Before we dive into the health benefits, let’s take a closer look at the nutritional content of walnuts. One ounce (28 grams) of walnuts contains the following nutrients:
| Nutrient | Amount in 1 ounce | % of RDI |
|---|---|---|
| Calories | 185 | – |
| Protein | 4.3 g | 9% |
| Total fat | 18.5 g | 23% |
| Saturated fat | 1.7 g | 9% |
| Monounsaturated fat | 2.5 g | – |
| Polyunsaturated fat | 13.4 g | – |
| Omega-3 fatty acids | 2.5 g | – |
| Omega-6 fatty acids | 10.8 g | – |
| Omega-9 fatty acids | 2.5 g | – |
| Fiber | 2 g | 8% |
| Vitamin E | 0.2 mg | 1% |
| Folate | 28.2 mcg | 7% |
| Magnesium | 45.6 mg | 11% |
| Phosphorus | 98.3 mg | 10% |
Note that RDI stands for Recommended Daily Intake. The RDI values can be different depending on your individual characteristics, such as age, gender, and size.ย This table is based on data USDA food data.
Health Benefits of Walnuts
Walnuts Contain Good, Heart and Brain Healthy Fats
In walnuts, the primary types of fats are the monounsaturated fats (Omega-9s) and polyunsaturated fats (Omega-3s and Omega-6s).ย These are the types of fats that are considered healthy fats. Monounsaturated fats can help lower LDL cholesterol levels (bad cholesterol) and can reduce the risk of heart disease. They polyunsaturated fats are important for brain function and inflammation control.
Heart Health
Walnuts are well-known for their heart-healthy properties. The healthy fats in walnuts, including polyunsaturated and monounsaturated fats, have been linked to a reduced risk of heart disease.
Brain Health
Ironically, the unique shape of walnuts resembles the brain, and coincidentally, like flaxseed oil they are a good source of alpha-linolenic acid (ALA), an omega-3 fatty acid that has been linked to brain health. ALA has been shown to improve cognitive function and protect against age-related cognitive decline.
In addition to ALA, walnuts contain other nutrients that are beneficial for brain health, including vitamin E and flavonoids. Vitamin E is an antioxidant that helps protect brain cells from damage, while flavonoids have been shown to improve cognitive function and memory.
Weight Management
Despite their relatively high calorie content, walnuts may help with weight management due to their protein and fiber content. These two nutrients can help promote feelings of fullness and reduce overall calorie intake.
Colon Health – Fiber
The fiber in walnuts helps to promote the growth of beneficial gut bacteria. These are associated with improved gut health, reduced inflammation, and potentially to reduce colon cancer risks.
Anti-Inflammatory Effects
Walnuts contain a compounds with anti-inflammatory properties, such as polyphenols and omega-3 fatty acids. These compounds may help reduce inflammation in the body, which is associated with a wide range of chronic diseases.
Bone Health
Walnuts are a good source of magnesium and phosphorus, two minerals that are important for bone health. Some studies suggest that consuming walnuts may help improve bone density and reduce the risk of osteoporosis.
Recipe Ideas for Walnuts
Here are a few recipe ideas for Walnuts to get you started – ranging from the savory to the sweet!
Apple and walnut salad: Combine chopped apples, walnuts, and mixed greens such as kale and arugula with a vinaigrette for a tasty and healthy salad.
Maple walnut granola: Combine rolled oats, chopped walnuts, maple syrup, and cinnamon, then bake in the oven for a crunchy and delicious homemade granola.
Walnut pesto: Blend walnuts, fresh basil, garlic, and avocado oil in a food processor to make a delicious pesto sauce that can be used as a dip or spread.
Banana walnut muffins: Add chopped walnuts to your favorite banana muffin recipe for a crunchy and nutritious twist.
Walnut-crusted salmon: Coat salmon fillets with a mixture of ground walnuts, breadcrumbs, and seasonings, then bake or grill for a delicious and healthy meal.
Walnut and goat cheese tart: Top a prepared puff pastry crust with a mixture of goat cheese, chopped walnuts, and herbs, then bake for a savory and satisfying appetizer or main dish.
Chocolate walnut truffles: Mix melted chocolate with ground walnuts and roll into bite-sized balls for a decadent and healthy dessert.
Disadvantages of Walnuts
Walnuts are a nutritious and healthy tree nut. But there are a few potential disadvantages to consider:
High calorie content: Walnuts are a calorie-dense food, meaning they contain a relatively large number of calories in a small serving size. Eating too many walnuts can lead to weight gain, especially if you consume them in addition to a diet that is already high in calories.
Allergies: Some people may be allergic to walnuts, which can cause symptoms ranging from mild itching and hives to severe anaphylaxis. If you have a nut allergy, it is important to avoid walnuts and other tree nuts.
Oxalates: Walnuts contain oxalates, which are compounds that can contribute to the formation of kidney stones in some people. If you have a history of kidney stones, you may want to limit your intake of walnuts or talk to your doctor about whether they are safe for you to eat.
Processing: Some packaged walnuts may contain added sugars, salt, or oils, which can negate some of their health benefits. It is best to choose plain, raw walnuts and avoid those that are heavily processed.
Overall, walnuts are a nutritious food that can be a healthy addition to your diet. However, it is important to consume them in moderation and be aware of any potential health risks or allergies.