This 185-calorie snack can slow down aging, reduce cancer risk and improve your mood
You’d be nuts to skip out on this superfood.
Walnuts are a rich source of healthy fats, fiber, vitamins and minerals. Owing to a combination of vitamin E, melatonin and polyphenols (powerhouse antioxidants that reduce inflammation throughout the body), walnuts have more antioxidant activity than any other nut.
Polyphenols protect against free-radical damage and oxidative stress, supporting brain health and helping to prevent neurodegenerative diseases.
A handful of the round, single-seed stone fruits of the walnut tree contains about 185 calories and 2.5 grams of omega-3 fatty acids, which are healthy fats known for their anti-inflammatory properties.
Inflammation, often triggered by oxidative stress, is a major contributing factor to several health conditions, including heart disease, Type 2 diabetes and cancer.
Walnuts can also lower cholesterol. A 2022 study of healthy adults over 60 found that eating a walnut-rich meal significantly reduced LDL cholesterol.
In high amounts, low-density lipoprotein or LDL cholesterol, sometimes called “bad cholesterol,” is associated with adverse health conditions like diabetes, heart disease and stroke.
Researchers have advised that middle-aged and elderly people can cut their risk of cholesterol-related heart disease by substituting walnuts for olive oil as part of a low-fat, Mediterranean-style diet rich in fish, fruits and vegetables.
Walnuts are also known to stabilize the waistline.
A study found that eating walnuts may help control appetite and support weight management by changing how the brain responds to food cues.
While walnuts are calorie-dense, a 2016 study surmised that the body absorbs 21% fewer calories than expected based on their nutrient profile.
And it’s nuts how good walnuts are for the body, belly and mind. Researchers at the National Institute on Aging have found that eating walnuts could help enhance memory among Alzheimer’s patients.
In the journal Nutrients, researchers from Spain reported that nuts “are a nutrient-dense food that contain a number of potentially neuroprotective components, including monounsaturated and polyunsaturated fatty acids, fiber, B vitamins, non-sodium minerals, and highly bioactive polyphenols.”
They gave walnuts the distinguished honor of being the “nut type most promising for cognitive health.”
As for aging gracefully, healthy eating habits support physical fitness, independence and mobility — and research shows that regularly snacking on walnuts is a habit worth adopting.
In a study of more than 50,000 adult women, scientists found that those with the healthiest diets had a 13% lower risk of physical impairment. Walnuts were singled out as one of the foods with the most substantial contributions to a healthy diet.
These nuts are also good for, ahem, other types of nuts, as research has linked eating walnuts to improved sperm quality.
A study published in the journal Clinical Nutrition found that eating about 30 grams of nuts every day can help lower the risk of depression in adults. Additional studies have established a strong link between walnuts and heightened brain function, including memory, cognitive abilities, motor development and effective stress management.
In a nutshell? Get to cracking and snacking.
