Walnut are among the most researched nuts for their health benefits and are especially valued for their high content of healthy fats, antioxidants, and essential minerals.
According to the landmark Mediterranean Diet PREDIMED study, a Mediterranean diet supplemented with nuts — especially walnuts — was associated with improvements in:
- blood pressure
- cholesterol levels
- insulin resistance
- inflammation in the body
- overall cardiovascular health
Dr. Emilio Ros, one of the lead researchers of the study, explained that the benefits do not come from a single ingredient but from the combination of multiple nutrients found in walnuts, including:
- plant-based omega-3 fatty acids (alpha-linolenic acid)
- unsaturated fats
- fiber
- high-quality protein
- antioxidant polyphenols
- vitamin E
- magnesium
- potassium
- calcium
- folic acid
What makes walnuts stand out from other nuts is their higher concentration of:
- linoleic acid
- alpha-linolenic acid (omega-3)
- total polyphenols
An important detail is that raw walnuts are generally considered healthier than roasted ones because heat can damage the thin outer skin where many of the antioxidants are concentrated.
Recommended intake according to researchers:
- about 30–45 grams per day
or - a handful of walnuts at least 3–4 times per week.
The main health benefits most commonly associated with regular walnut consumption include:
- support for heart and blood vessel health
- reduced inflammation
- improved blood sugar regulation
- better appetite control and satiety
- support for brain function
- a rich source of important minerals and nutrients
However, walnuts are also calorie-dense, so portion size still matters — especially for people monitoring body weight. A small handful per day is generally considered a balanced amount.
Leave a Reply