4 Health Benefits Of Walnuts And How Much You Should Eat

 

Walnuts have been considered valuable throughout history, but why? We might find the answer by looking at the nutritional benefits of walnuts.

Although walnuts are high in calories, they are also extremely nutritious with a variety of health benefits:

1. Heart health

Walnuts are a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid that is important for reducing inflammation. In fact, it is the only nut significantly high

in these omega-3 fatty acids. Their anti-inflammatory compounds may reduce the risk of heart disease.

2. Brain health

Studies have shown that the antioxidants and anti-inflammatory polyphenols (compounds) found in walnuts may improve brain function and slow mental decline that occurs with aging. Cognitive functions include your memory and ability to think.

3. Gut health

Bacteria and microbes in your intestines and gut are also essential to your health. Research shows walnuts can improve gut health. In a clinical trial, adults who ate walnuts every day had healthier gut bacteria.

4. Cancer prevention

Microbes in your gut take compounds found in walnuts and produce urolithin compounds. These urolithins may help lower risk for certain cancers. Research is still being done to fully understand walnuts' potential role in cancer prevention.

How many walnuts should I eat?

The 2020-2025 Dietary Guidelines for Americans recommends about 5 ounces of nuts, seeds and soy products per week for a 2,000 calorie diet. One serving (1 ounce) contains 2 grams of fiber, 4 grams of protein, 18 grams of fat, and about 190 calories.