Walnuts trace their origins to ancient Persia, where they were once considered a luxury reserved for royalty.
Throughout history, walnuts have been appreciated for their numerous benefits, particularly their exceptional nutritional value and health advantages.
What Nutrients Are Found in Walnuts?
Although walnuts are calorie-rich, they are also packed with essential nutrients.
Their healthy unsaturated fats help keep you feeling full for longer periods.
Recent studies suggest that the fat structure in walnuts may reduce the number of calories absorbed by the body.
For example, an ounce of walnuts contains around 190 calories, but only about 145 of those calories are effectively absorbed by the body.
In addition to healthy fats, walnuts provide important minerals like iron and magnesium, offering around 10-14% of your daily needs.
What Are the Best Ways to Consume Walnuts?
For maximum benefit, choose raw, unsalted walnuts.
They can be eaten as a snack on their own or added to dishes like oatmeal. While walnuts offer many health benefits, it’s important to consume them in moderation to avoid overeating.
Health Benefits of Walnuts
- Heart Health: Walnuts are a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid with anti-inflammatory properties. They stand out among nuts for their high omega-3 content, which may help reduce the risk of heart disease by fighting inflammation.
- Brain Health: Studies show that the antioxidants and anti-inflammatory polyphenols in walnuts can enhance brain function and slow cognitive decline, including memory and critical thinking abilities, as we age.
- Gut Health: Gut health is closely related to the balance of bacteria and microbes in the digestive system. Research has shown that regular walnut consumption can improve gut health, with one study revealing that adults who ate walnuts daily had healthier gut microbiota.
- Cancer Prevention: The compounds in walnuts are broken down by gut microbes into urolithins, which may help lower the risk of certain cancers. Ongoing research is exploring walnuts’ potential in cancer prevention.
