To say that walnuts are a nutritious food is a bit of an understatement. Walnuts provide healthy fats, fiber, vitamins and minerals and that’s just the beginning of how they may support your health.
In fact, there’s so much interest in this one nut that for the past 50 years, scientists and industry experts have gathered annually at the University of California, Davis, for a walnut conference discussing the latest walnut health research.
The most common variety of walnut is the English walnut, which is also the most studied type. Here are some of the proven health benefits of this wonder nut.
Rich in Antioxidants
Walnuts have higher antioxidant activity than any other common nut. This activity comes from vitamin E, melatonin and plant compounds called polyphenols, which are particularly high in the papery skin of walnuts.
A preliminary, small study in healthy adults showed that eating a walnut-rich meal prevented oxidative damage of “bad” LDL cholesterol after eating, whereas a refined-fat meal did not.
Promotes Healthy Gut
Studies suggest that if your gut is rich in health promoting bacteria and other microbes (your gut microbiota), you’re more likely to have a healthy gut and good overall health.
An unhealthy composition of your microbiota can contribute to inflammation and disease in your gut and elsewhere in your body, increasing your risk of obesity, heart disease and cancer.
What you eat can significantly influence the makeup of your microbiota. Eating walnuts may be one way to support the health of your microbiota and your gut.
When 194 healthy adults ate 1.5 ounces (43 grams) of walnuts every day for eight weeks, they had an increase in beneficial bacteria, compared to a period of not eating walnuts
This included an increase in bacteria that produce butyrate, a fat that nourishes your gut and promotes gut health.
Supports Weight Control
Walnuts are calorie dense, but studies suggest that the energy absorbed from them is 21% lower than would be expected based on their nutrients. What’s more, eating walnuts may even help control your appetite.
In a well-controlled study in 10 obese people, drinking a smoothie made with about 1.75 ounces (48 grams) of walnuts once a day for five days decreased appetite and hunger, compared to a placebo drink equal in calories and nutrients.
Additionally, after five days of consuming the walnut smoothies, brain scans showed that the participants had increased activation in a region of the brain that helped them resist highly tempting food cues, such as cake and French fries.
Even though larger and longer-term studies are needed, this provides some initial insight as to how walnuts may help control appetite and weight.
Supports Healthy Aging
As you age, good physical functioning is essential for maintaining your mobility and independence.
One thing that may help maintain your physical abilities is healthy eating habits
In an observational study over 18 years in more than 50,000 older women, scientists found that those with the healthiest diets had a 13% lower risk of physical impairment. Walnuts were among the foods that made the strongest contribution to a healthy diet.
Though high in calories, walnuts are packed with essential vitamins, minerals, fiber, fats and plant compounds that may help support good physical functioning as you age.
Supports Good Brain Function
It may be just a coincidence that the shell of a walnut looks like a tiny brain, but research suggests that this nut may indeed be good for your mind.
Animal and test-tube studies found that the nutrients in walnuts, including polyunsaturated fat, polyphenols and vitamin E, may help reduce oxidative damage and inflammation in the brain.
Observational studies in older adults have linked eating walnuts to better brain function, including faster processing speed, more mental flexibility and better memory.
Though these results are encouraging, more studies testing the effects of walnuts on brain function in humans are needed to draw firm conclusions.
It’s likely you’ll keep hearing more about walnuts in the years to come as more studies will research their beneficial health effects.
Still, there are plenty of reasons to include them in your diet already today.
