The Multiple Health Benefits of Eating Walnuts
- Editor OGN Daily
- 4 minutes ago
- 3 min read
After reading this article, you will realise that it's no surprise that the juglans regia is also known as the “king of nuts”.
Hippocrates is attributed with saying: “Let food be thy medicine, and let medicine be thy food.” And walnuts have a key role to play in the modern shift towards ‘food as medicine’ in longevity science. In fact, there's even an annual walnut conference in California where scientists and industry experts gathered to discuss the latest research. So, here's what the experts say are some of the top health benefits to be gained from a daily handful ((around 30g or 10 to 12 walnut halves).
Helps Brain Function: Thanks to their omega-3 content, walnuts are often called “brain food” - and with good reason. “Walnuts are particularly rich in polyphenols and DHA, a type of omega-3 fatty acid crucial for cognitive function,” says Dr Enayat, the founder of HUM2N, the UK’s leading longevity clinic. “Regular walnut consumption has been associated with improved memory and cognitive function in older adults, and one fascinating aspect is that the structure of a walnut even resembles the human brain – a coincidence, perhaps, but a visually striking one.”
Eating walnuts at breakfast boosts brain performance, according to a study by the University of Reading in England. Adults who ate about two ounces of walnuts with muesli and yogurt in the morning had faster reaction times and better memory throughout the day. Brain scans showed improved neural efficiency, while blood tests indicated positive changes in glucose and fatty acids. Scientists posit that the nut's mix of omega-3s, protein and polyphenols enhances cognitive function.
Promotes a Healthy Gut: “Walnuts act as a prebiotic, feeding beneficial gut bacteria,” says Nichola Ludlam-Raine, a registered specialist dietitian.
Reduces Inflammation: “Inflammation is at the root of so many chronic diseases, but walnuts can act as helpful inflammation-fighters packed with omega-3s and polyphenols,” says Dr Jay Shah, a cardiologist and chief medical officer at Hilo. “Just a handful can support your body’s natural defences and keep inflammation in check.”
Helps Weight Management: Despite being energy-dense, walnuts can support weight management due to their satiating combination of protein, fibre and healthy fats. “They help people feel fuller for longer, which may reduce mindless snacking. I often recommend them as a 3pm snack with fruit or yogurt to tide people over until dinner,” says Ludlam-Raine.
Reduces Blood Pressure: Cutting back on salt and increasing potassium-rich foods like fruit and veg will improve blood pressure, but walnuts have a role to play too, according to the cardiologist Dr Shah. “Because they’re packed with heart-healthy polyunsaturated fats and arginine, an amino acid that helps your blood vessels relax, which in turn can help lower blood pressure”.
Promotes Healthy Ageing: “One of the key factors in ageing well is mitochondrial function, and walnuts appear to support this at a cellular level. Research suggests that eating walnuts is associated with reduced risk of frailty and better overall health in older adults,” says Dr Enayat. Furthermore, says Dr Shah, observational data suggests that higher nut consumption is linked to greater longevity and reduced risk of chronic age-related diseases, such as cardiovascular disease and certain cancers.
Reduce Blood Fat Levels: If you’re looking to lower cholesterol naturally, walnuts are an easy win, says Dr Shah. “They’re packed with heart-healthy polyunsaturated fats that can help reduce LDL (“bad”) cholesterol, some studies show by as much as 10 per cent.”
How much should you eat? Ludlam-Raine says that a small handful (around 30g or 10 to 12 walnut halves) is a great daily target. And remember to opt for unsalted walnuts to reduce your sodium intake as well.
Nutrients to Improve Your Brain Health: Adding foods that are rich in compounds to your diet can help nourish your mind and keep your brain in optimal condition.
Top Foods for Vascular Health: You might associate better blood flow with exercise - understandable, as movement quite literally gets your heart pumping and helps deliver oxygen and nutrients throughout your body. But did you know there are certain foods specifically linked to better vascular health?