From the Guidelines
Consuming 1-2 ounces (28-56 grams) of walnuts daily can provide significant health benefits, particularly in reducing the risk of heart disease and improving overall cardiovascular health, as supported by the most recent and highest quality study 1. The health benefits of consuming walnuts (Juglans regia) are numerous and well-documented. Walnuts are a rich source of omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which can help lower bad cholesterol levels and reduce the risk of heart disease. They also contain high levels of antioxidants, including polyphenols, which may help protect against oxidative stress and chronic diseases. Some of the key benefits of walnut consumption include:
- Lowering total blood cholesterol by an average of 6.99 mg/dL compared to control diets 1
- Reducing fasting blood glucose and triglycerides (TG) to a moderate extent 1
- Decreasing the risk of cardiovascular disease (CVD) incidence, as seen in the PREDIMED intervention study 1
- Supporting cognitive function and potentially reducing the risk of age-related cognitive decline due to their high content of omega-3s and vitamin E To incorporate walnuts into your diet, try adding them to salads, oatmeal, or yogurt, or eat them as a snack. While generally safe for most people, be aware that walnuts are high in calories, so moderation is key. Also, those with nut allergies should avoid walnuts. The unique nutrient profile of walnuts, including their high content of ALA, polyphenols, and other beneficial compounds, contributes to their overall health-promoting effects, as supported by studies such as 1 and 1.
From the Research
Health Benefits of Consuming Walnuts
The consumption of walnuts (Juglans regia) has been associated with several health benefits, including:
- Improved cognitive function and reduced risk of age-related neurodegenerative disorders, such as Alzheimer's disease and Parkinson's disease 2, 3
- Reduced risk of coronary heart disease and cardiovascular disease, due to the high levels of polyunsaturated fatty acids and antioxidants in walnuts 4, 5, 6
- Improved blood lipid profiles and reduced triglyceride and cholesterol levels 4, 5
- Anti-inflammatory and antioxidant effects, which may help to reduce the risk of chronic diseases such as cancer and type 2 diabetes 2, 6
- Improved vascular tone and reduced blood pressure, which may help to reduce the risk of atherosclerosis and cardiovascular disease 5
Mechanisms of Action
The health benefits of walnuts are thought to be due to their unique combination of nutrients and phytochemicals, including:
- Polyunsaturated fatty acids, particularly alpha-linolenic acid (ALA) and linoleic acid (LA) 4, 5, 6
- Antioxidants, such as polyphenols and flavonoids, which may help to reduce oxidative stress and inflammation 2, 6, 3
- Phytochemicals, such as tannins and phenolic acids, which may have anti-inflammatory and antioxidant effects 4, 6
Human Studies
Several human studies have investigated the health effects of walnut consumption, including: