The Health Benefits of Walnuts

Tree nuts, including walnuts, are dense in nutrients and rich in unsaturated fats. Epidemiological studies have found the consumption of such nuts to be associated with a variety of beneficial health outcomes.

Walnuts and diabetes

An epidemiological study has found that those who consume walnuts have approximately half the risk of developing type 2 diabetes compared to those that did not consume nuts. The study reported that the average daily intake of walnuts was 1.5 tablespoons. However, increasing daily walnut consumption twofold was linked to a 47% lowerprevalence of type 2 diabetes irrespective of body mass index, gender, age, race, or activity levels.

The research has also shown that the consumption of nuts, such as walnuts, may be beneficial for improving heart health and overall cognitive function.

Walnuts and cognitive function

Walnuts’ composition of micronutrients, phytosterols, linoleic acid and polyphenolics are associated with improved cognitive function. Specifically, it has been found that dietary supplementation of walnuts can improve motor function, memory and cognition in animals. In humans, increasing general nut intake and walnut intake has been shown to improve cognition in older adults.

Anti-inflammatory properties

Nuts are suggested to boast anti-inflammatory properties due to having a high concentration of phenolic compounds. However, walnuts, in particular, are considered to be more anti-inflammatory in comparison to other tree nuts.

Firstly, research has shown walnuts to contain significant amounts of alpha-linolenic acid – often referred to as an anti-inflammatory fatty acid. Furthermore, walnuts are dense in ellagic acid, which has been shown to have similar benefits in research.

Nutritional benefits of walnuts

Walnuts are considered to be a great source of polyunsaturated fat, approximately 13 grams per ounce, as well as omega-3 fatty acids. Diets containing omega-3 fatty acids, in particular, are associated with the reduction of low-density lipoproteins. Additionally, walnuts are a rich source of antioxidants and fiber.

Despite their proposed benefits, researchers suggest issues regarding general nut consumption. There are conflicting studies on whether nut intake is associated with weight gain or weight loss. Nuts are high in calories and fat, so they should replace other sources of fat and calories when added to the diet.