- Improve heart health
- Lower LDL (“bad”) cholesterol.
- May modestly reduce blood pressure.
- Improves blood vessel function.
- Rich in unsaturated fats, especially omega-3 alpha-linolenic acid (ALA).
- Provide powerful antioxidants
- Walnuts are among the richest nuts in polyphenol antioxidants.
- Most antioxidants are concentrated in the thin brown skin, so it’s best not to remove it.
- Support brain health
- Studies suggest walnuts may help maintain cognitive function with aging.
- Animal studies are promising, but evidence that walnuts prevent Alzheimer’s disease in humans is still limited.
- Improve gut health
- Human studies show walnuts can increase beneficial gut bacteria.
- Help control inflammation
- Their combination of polyphenols and omega-3 fats is associated with lower inflammatory markers.
- Support for diabetes management
- Walnuts may improve blood sugar control and insulin sensitivity as part of an overall healthy diet.
- Support male fertility
- Clinical trials have found improvements in sperm quality after regular walnut consumption.
How many walnuts should you eat?
Most studies use:
- 1 ounce (28 g) daily
- About 14 walnut halves (7 whole walnuts)
This amount provides approximately:
- 185 calories
- 4.3 g protein
- 2.5 g ALA omega-3
- 2g fiber
- Magnesium, copper, manganese, and antioxidants
For most healthy adults, a small handful (about 7 whole walnuts) per day is an excellent target.
Raw or roasted?
Raw walnuts retain slightly more antioxidants.
Lightly dry-roasted walnuts are still very nutritious, but excessive roasting may reduce some heat-sensitive compounds.
Should you soak walnuts?
Some people soak walnuts to reduce bitterness or improve texture.
However, there is little strong scientific evidence that soaking substantially improves nutrient absorption for most people eating a balanced diet.
