Julie Steinkamp Did you know walnuts have several health benefits? They are a healthy nut full of essential nutrients such as omega-3 fatty acids, antioxidants and more. They are great for your brain (notice they are shaped like a brain?), great for your heart, gut, the list goes on. They’re an easy and a delicious way to incorporate vitamins and minerals into your diet and make a great snack.
Walnuts provide healthy fats, fiber, vitamins and minerals to your diet and that is just the beginning of how they can support your overall health.
Have you ever noticed that walnuts are shaped like a brain? Kinda fun, huh?
God has His reasons for everything, and I am convinced that He purposefully designed the walnut to look like a brain to keep things simple for us.
What are the Nutritional Benefits of Walnuts?
Walnuts are rich in fiber and low in carbs. These tree nuts are rich in fatty acids, vitamins, minerals and beneficial plant components.
Walnuts contain fiber, calcium, magnesium, copper, phosphorus, potassium, manganese, selenium, folate, Vitamin A, Vitamin E, and Vitamin B6.
They contain healthy fats and omegas and are full of antioxidants!
But wait!!! These little walnuts can do so much for our bodies!
What are the Health Benefits of Walnuts?
1. Can Help to Support Brain Function
Walnuts contain a high amount of omega fatty acids which are one of the most beneficial nutrients for the brain. Daily consumption of omegas may slow down cognitive decline.
2. Can Help to Reduce Inflammation
Individuals with inflammatory diseases like asthma, arthritis and eczema can benefit from walnuts due to the presence of essential fatty acids. The polyphenol’s in walnuts can help fight inflammation as well. Polyphenols are beneficial compounds that help improve our lipid (fat) profile.
3. Can Help to Promote Heart Health
Remember those Omegas? They are very beneficial to the cardiovascular system as well! Eating a few walnuts a day may also help to lower blood pressure. They can help to reduce the inflammation and boost blood vessel function.
Walnuts also have been shown to ease the type of inflammation that leads to heart disease, and they may help lower your chances of a blood clot that could cause a heart attack. Studies have found that just five servings of nuts a week can reduce your risk of heart disease by as much as 50%.
4. May Reduce the Risk for Cancer
Omega 3 fatty acids, polyphenols, gamma-tocopherol are some of the compounds that make up walnuts and these all have anticancer properties.
5. Can Help to Boost the Immune System
Walnuts are rich in vitamins and minerals like copper and Vitamin B6. These along with antioxidants and other compounds make these a great option to help support your immune system.
6. Can Help to Support Gut Health
Consuming walnuts is said to positively impact the gut microbiome, increasing both the quality and quantity of good bacteria. They are also rich in fiber helping to keep your digestive system functioning properly.
7. Can Help to Provide Better Sleep
Did you know that walnuts contain melatonin? This compound is associated with better sleep and this is a great way to get it naturally from foods.
8. Can Support Bone Health
Walnuts contain an essential fatty acid known as alpha-linolenic acid. This acid has been associated with improving bone strength and health.
9. Can Benefit Pregnant Women
Folate is essential in pregnancy for both Mom and Baby. You’ve heard of Folic Acid, I’m sure but did you know that folic acid is man-made while folate is the natural form of this found in foods? Walnuts also contain riboflavin and thiamin. Any time we can get these vitamins from real food, they support our bodies so much better.
10. Can Help Detox the Body
The fiber in walnuts help to keep your digestive system working smoothly and allows your body to eliminate waste more easily. They are rich in monounsaturated fats which can help to reduce inflammation and improve your digestive system. Magnesium and Copper are both essential minerals in walnuts that help keep the digestive system functioning properly.
How many walnuts should I eat?
In the majority of dietary studies, approximately one ounce of tree nuts per day is the minimal amount needed to provide significant benefits. That’s the amount recommended that you incorporate into your daily diet.
In the case of walnuts, one ounce means about 7 shelled walnuts, or 14 walnut halves. Of course, since walnuts are a high-calorie food, it’s important to incorporate them into an overall healthy diet. A daily serving of 7 walnuts is about 200 calories.
The Bottom Line
While these little nuts are amazing you can’t just rely on walnuts. Reducing processed foods, refined sugars, food coloring, seed oils, etc… will positively impact your health greatly. Living a more anti-inflammatory lifestyle – including the addition of eating walnuts, as part of a healthy (organic) diet will greatly improve your health and help avoid many chronic health issues.
So grab a handful for a snack or toss some walnuts in a salad and enjoy some of the easy health benefits from walnuts!
Now I am by no means a doctor, I am just a Mama who loves finding natural options for her family. My education on oils, foods and ingredients are my own hobby and education. I have seen the changes and benefits of our families health as we have swapped out ingredients over the years and want to share what I have found. You are the gatekeeper of your home and know your family so please keep that in mind while following us on this journey. Also, when speaking about essential oils, we use Young Living in our family and have for over six years. These are the oils that I have researched and feel comfortable with for our family and not all oils are created equal.
I’d love for you to follow along on Instagram @julie.naturallychaotic or Facebook at Naturally Chaotic for more of our day to day!
I had no idea walnuts had so many health benefits, such a good read!
Great post! We LOVE walnuts & throw those babies into EVERYTHING!🤩