Science-Backed Health Benefits of Walnuts

Healthy and beneficial walnuts in a blue bowl

Walnuts are more than just a tasty snack to munch on or an ingredient for your favorite desserts and salads. These delicious, crunchy nuts are a powerhouse of essential nutrients and healthy fats that may have a significant impact on your brain, gut, heart, and reproductive health.

Many studies have also brought attention to their role in cancer suppression and healthy aging. Walnut benefits are plentiful and in this blog, we’re discussing the ones proven by science so you can happily choose to make this superfood one of your diet staples!

What Makes Walnuts Good for You?

Walnuts are one of the richest sources of antioxidants, including vitamin E, melatonin, and polyphenols, a class of compounds that have been observed to reduce inflammation in the body. Polyphenols may not only reduce your risk for heart disease and type 2 diabetes but also Alzheimer’s disease and cancer. A recent study discovered that a walnut-rich diet contributed to lower levels of LDL, a bad cholesterol that can clog arteries, thanks to these antioxidants.

Walnut benefits also stem from the presence of a high concentration of omega-3 and omega-6 fatty acids that have been linked with a host of health benefits including anxiety and depression relief, improved eye health, healthy brain development, cardiovascular health support, and more. These are essential fats that can only be obtained through diet and a single serving of walnuts is enough to meet your recommended dietary allowance (RDA).

Promote Healthy Gut Microbiota

A healthy gut microbiome is essential for not only proper digestion but also for immunity, heart health, brain health, and other benefits that can determine your overall health. Poor gut health is the root of many illnesses and diseases in the body, including obesity, heart disease, autoimmune conditions, and more. 

According to studies, consuming walnuts may benefit your gut health, as they support the proliferation of good bacteria. When 194 healthy adults had 1.5 oz (43g) of walnuts every day for 8 weeks, it was observed that their healthy gut bacteria were significantly higher than when they weren’t consuming walnuts.

Weight Regulation and Lowered Risk of Type 2 Diabetes

Walnuts are calorie-dense but that doesn’t mean you can’t enjoy all the walnut benefits. One of the health benefits of walnuts is weight control, and studies have shown that our bodies can absorb only 79% of the energy from them. Walnuts are very filling and are excellent for reducing appetite and curbing cravings, which may lower the risk of high blood sugar and diabetes. 

A 2016 study found that when 100 people with type 2 diabetes had 1 tablespoon of cold-pressed walnut oil per day for 3 months alongside their usual diet and medications, their fasting blood sugar and 3-month average blood sugar dropped by 8%.

Support Cardiovascular Health

Improved cardiovascular health is undoubtedly one of the best walnut benefits. Regular consumption has been shown to decrease the levels of bad cholesterol and triglycerides as seen in a 2017 study. Having 1.5 oz (43g) of walnuts daily for 8 weeks caused a 5% dip in total cholesterol, LDL cholesterol, and triglycerides as well as a 6% decrease in apolipoprotein B—all major risk factors for heart disease.

Lowered blood pressure is another one of the possible cardiovascular health benefits of walnuts. Walnuts are an essential part of Mediterranean diets and research has shown that this may contribute to lower blood pressure in some people.

Improve Sperm Vitality

Walnut benefits extend to reproductive health in males. A 2012 study found that men who consumed walnuts regularly had improved sperm count in semen. The sperm displayed excellent motility (movement) and structure. Eating a healthy mix of nuts containing 50% walnuts, 25% almonds, and 25% hazelnuts in general has been shown to enhance orgasmic function and sexual desire.

May Protect from Cancer

Scientists speculate that the anti-inflammatory properties of walnuts may aid in suppressing or reducing the risk of colorectal cancer. This is one of the walnut benefits that has caught the attention of researchers. The polyphenols in walnuts are converted into another compound called urolithins in the gut, which may block hormone receptors in the body and reduce the risk of breast and prostate cancer. 

In a 2019 study, women with breast tumors who consumed 2 ounces of walnuts a day 2-3 weeks before surgery displayed alterations in 450+ genes that could suppress cancer growth, making this one of the most promising health benefits of walnuts.

Support Brain Health

The anti-inflammatory properties of walnuts benefit brain health by reducing free radicals, which are responsible for cellular damage. Although there’s not enough research that says walnuts improve cognitive function, some studies suggest that walnuts may slow down cognitive decline in the high-risk elderly and increase signaling between brain cells. Some studies have also linked walnuts with depression relief, whereas some animal studies have shown that walnuts may improve symptoms of Parkinson’s disease, memory, learning, and anxious behaviors.

Support Healthy Aging

A healthy diet is the foundation of good physical and mental health, not just in the present but also in the future. Adding walnuts that are rich in vitamins, minerals, fiber, and fat to your diet may help you maintain optimal brain and body function even as you age, making this among the greatest of walnut benefits.

How Do You Add Walnuts to Your Diet?

Walnuts and blueberries scattered around a cake

Have all the health benefits of walnuts we shared above convinced you to include this superfood in your daily diet? Then you’ve made the right choice! The average adult needs only an ounce of walnuts per day to enjoy all its amazing health benefits.

Here are some fun ways to get your daily dose of walnuts:

  • Sprinkle them over desserts, salads, oatmeal, or yogurt
  • Put them in cakes and brownies
  • Roast and ground them into dips and sauces

If you’re eager to whip up something delicious, try out some of these walnut recipes:-

To enjoy all the walnut benefits without too much fuss, you can also switch out the peanut butter for walnut butter on your PB&J sandwiches. 

Organic Wildly also offers Mixed Nuts and Nut Medley Butter that contain walnuts among other healthy nuts for a well-balanced snack and pantry staple. Our high-quality, USDA Certified Organic nuts are soaked and dehydrated to unlock their nutrients and give them a subtle crunchy texture. Explore our collection of nuts today!

For any questions about our walnuts or any other organic products, please contact us!

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Previous article 6 Coconut Oil Beauty Hacks
Next article Health Benefits of Pumpkin Seeds

Wildly Organic is an independent source for wholesome, organic foods and natural, raw foods and ingredients, the building blocks of a healthy life.