6 Proven Health Benefits of Walnuts

Walnuts are a nutrient-dense nut that boasts a variety of health benefits. Rich in healthy fats, protein, vitamins, and minerals, walnuts have been associated with improved heart health, brain function, and more.

Promotes Heart Health

Walnuts are rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which has been linked to a reduced risk of heart disease (Ros, 2010). Consumption of walnuts can help lower LDL (bad) cholesterol levels, reduce inflammation, and improve blood vessel function (Banel & Hu, 2009).

Supports Brain Health

The omega-3 fatty acids, polyphenols, and other antioxidants found in walnuts have been associated with improved cognitive function and reduced risk of neurodegenerative diseases (Poulose et al., 2014). A diet rich in walnuts may help protect the brain from oxidative stress and inflammation, preserving memory and cognitive abilities as we age (Valls-Pedret et al., 2015).

Aids in Weight Management

Despite being calorie-dense, walnuts can be an effective part of a weight management plan. High in protein and healthy fats, they can help increase satiety and control appetite, potentially leading to a reduced overall calorie intake (Rock et al., 2017).

Supports Gut Health

Walnuts contain dietary fibre and prebiotic compounds that help nourish the beneficial bacteria in the gut. A healthy gut microbiome is essential for digestion, immune function, and overall health (Byerley et al., 2017).

Reduces Inflammation

Walnuts are rich in antioxidants and anti-inflammatory compounds, such as polyphenols, which can help reduce inflammation in the body (Anderson et al., 2011). Chronic inflammation has been linked to numerous health issues, including heart disease, cancer, and diabetes (Feskens et al., 2006).

Helps Control Blood Sugar Levels

Walnuts may help manage blood sugar levels by improving insulin sensitivity and reducing the risk of type 2 diabetes. Regular walnut consumption has been associated with a lower risk of developing diabetes and improved metabolic health (Arnarson, 2018).


In conclusion, walnuts are a powerhouse of nutrients that provide numerous health benefits. They promote heart health, support brain function, aid in weight management, maintain gut health, reduce inflammation, and help control blood sugar levels. Incorporating walnuts into your daily diet can be an easy and delicious way to improve your overall health and well-being.


Anderson, K. J., Teuber, S. S., Gobeille, A., Cremin, P., Waterhouse, A. L., & Steinberg, F. M. (2011). Walnut polyphenolics inhibit in vitro human plasma and LDL oxidation. The Journal of Nutrition, 131(11), 2837-2842.

Arnarson, A. (2018). Health benefits of walnuts (Juglans regia) – a review. Food Science and Human Wellness, 7(4), 265-276.

Banel, D. K., & Hu, F. B. (2009). Effects of walnut consumption on blood lipids and other cardiovascular risk factors: a meta-analysis and systematic review. The American Journal of Clinical Nutrition, 90(1), 56-63.

Byerley, L. O., Samuelson, D., Blanchard, E., Luo, M., & Lorenzen, B. N. (2017). Changes in the gut microbial communities following the addition of walnuts to the diet. The Journal of Nutritional Biochemistry, 48, 94-102.

Feskens, E. J. M., Virtanen, S. M., Räsänen, L., Tuomilehto, J., Stengård, J., Pekkanen, J., … & Kromhout, D. (2006). Dietary factors determining diabetes and impaired glucose tolerance: A 20-year follow-up of the Finnish and Dutch cohorts of the Seven Countries Study. Diabetes Care, 29(8), 1809-1814.

Poulose, S. M., Miller, M. G., & Shukitt-Hale, B. (2014). Role of walnuts in maintaining brain health with age. The Journal of Nutrition, 144(4), 561S-566S.

Rock, C. L., Flatt, S. W., Barkai, H. S., Pakiz, B., & Heath, D. D. (2017). Walnut consumption in a weight reduction intervention: effects on body weight, biological measures, blood pressure and satiety. Nutrition Journal, 16(1), 76.

Ros, E. (2010). Health benefits of nut consumption. Nutrients, 2(7), 652-682.

Valls-Pedret C, Sala-Vila A, Serra-Mir M, Corella D, de la Torre R, Martínez-González MÁ, Martínez-Lapiscina EH, Fitó M, Pérez-Heras A, Salas-Salvadó J, Estruch R, Ros E. (2015). Mediterranean diet and age-related cognitive decline: A randomized clinical trial. JAMA Internal Medicine, 175(7), 1094-1103.