10 health benefits of eating walnuts

I love almonds and peanuts, I eat a lot of peanut butter, but have never been a fan of walnuts. But walnuts are nutrient-dense and especially rich in omega-3 ALA, fiber, protein, antioxidants, and healthy unsaturated fats.

All things that I want.

And they are shaped like a brain – so you know they are wonderful for brain health. Ever notice how many foods look like the item they are good for, like beans for kidneys and mushrooms for ears?

Here are 10 potential health benefits of walnuts:

Support heart health — Regular walnut consumption may help improve cholesterol levels and other cardiovascular risk factors.

Support brain health — Their omega-3 ALA, polyphenols, and antioxidants may help protect braincells and support cognitive function.

May help manage blood sugar — The combination of healthy fats, fiber, and protein can contribute to better blood-sugar control when walnuts replace less healthy foods.

May reduce inflammation — Walnuts contain plant compounds and omega-3 ALA that have anti-inflammatory properties.

Can support healthy weight management — Despite being calorie-dense, walnuts can increase fullness and may help with appetite control. Supports gut health — Their fiber and other compounds can promote beneficial gut bacteria.

Provide antioxidant protection — Walnuts contain polyphenols and vitamin E, which help protect cells from oxidative stress.

Support bone health — They provide minerals such as magnesium, phosphorus, and manganese that contribute to maintaining healthy bones.

Provide plant-based protein — Walnuts are a convenient source of protein along with healthy fats, making them useful in a balanced diet.

May support overall metabolic health — Including nuts such as walnuts in a healthy eating pattern has been associated with better cardiovascular and metabolic health. A practical amount: about 1 ounce (28 g), or roughly 7 whole walnuts, per day is a commonly studied serving. Choose unsalted walnuts when possible.