Walnuts offer significant health benefits by providing healthy fats, vitamins and minerals, according to experts from Martha Stewart's website.
Dietitian Julie Stefanski said walnuts are unique among nuts because they contain plant-based omega-3 fatty acids in the form of alpha-linolenic acid. The US Department of Health states walnuts are one of the richest sources of this acid, alongside flax seeds.
A quarter cup, or seven shelled nuts, contains 18 grams of fat. This fat consists mostly of polyunsaturated fatty acids, with a smaller amount of the monounsaturated fatty acids found more commonly in other nuts.
Stefanski said walnuts provide the body with omega-3 fatty acids that help reduce inflammation linked to a higher risk of cardiovascular disease. Studies show the plant-based omega-3 fats in walnuts lower cholesterol levels. The American Heart Association made walnuts the first whole food to receive confirmation of health benefits.
Antioxidant properties
Walnuts also contain antioxidants, phytosterols and polyphenols. These compounds help prevent cell damage and inflammation caused by aging and environmental factors. The anti-inflammatory properties of phytosterols and polyphenols may also improve brain function.
Walnuts are among the richest sources of antioxidants, offering levels comparable to blackberries. These antioxidants and polyphenols, combined with vitamins and minerals, support the immune system.
Vitamin B6 supports brain function, while vitamin E, in its gamma-tocopherol form, combats oxidative stress and inflammation. Magnesium, phosphorus, selenium and copper also promote a healthy immune response.
Weight and gut health
The fiber, proteins and healthy fats in walnuts create a feeling of fullness, helping people manage their weight. Walnuts also improve gut health by acting as a prebiotic and changing the bacterial composition in the intestinal microbiota, which increases the diversity of beneficial bacteria like lactobacilli.
The fiber, antioxidants and omega-3 in nuts help manage blood pressure, lower cholesterol and reduce overall cardiovascular disease risk.
