The Benefits of Walnuts, From Heart and Brain Health to Immune Support

In the world of nuts, walnuts are among the healthiest—in fact, the benefits of walnuts are far-reaching, helping to support the body in remarkable ways. Packed with good fats, vitamins, and minerals, this superfood can be enjoyed as a snack or in countless dishes. We caught up with a nut expert and a nutritionist to learn more about this versatile tree nut and its dietary powers.

Walnuts 101

Whether you buy your walnuts shelled or whole, they likely come from California, which produces the majority of walnuts in the U.S. The dominant commercial type is the English (or Persian) walnut (botanical name, Juglans regia), which grows on large deciduous trees, mostly in the Sacramento and San Joaquin Valleys. While black walnuts are native to the Golden State, they're largely used as rootstock.

The Benefits of Walnuts

Almonds, hazelnuts, Brazil nuts, and pistachios all deliver beneficial nutrients, but walnuts are distinctive for several reasons. "What makes walnuts unique when compared to other nuts is their plant-based omega-3 fats in a form known as alpha-linolenic acid (ALA)," says Julie Stefanski, MEd, RDN, LDN, FAND, and spokesperson for the Academy of Nutrition and Dietetics. "Walnuts are one of the highest sources of ALA, along with flaxseeds."

Unsaturated fats: One ounce of walnuts (about one-quarter cup or 14 walnut halves) contains 18 grams of fat, mostly comprised of polyunsaturated fatty acids (PUFAs), plus a small amount of ​​monounsaturated fatty acids (MUFAs), which are predominant in other nuts.

ALA-rich: One serving of walnuts also provides 2.5 grams of ALA—the most ALA of any tree nut—along with 2 grams of fiber, and 4 grams of plant-based protein, says Jen Fabro, product development manager at Diamond of California Nuts. "That combination of nutrients really sets walnuts apart," she says.

Heart Health

The ALA in walnuts has anti-inflammatory compounds, which can be beneficial for lowering the risk of heart disease. "Walnuts contribute omega-3 fats to the body that can help decrease inflammation, which is associated with an increased risk of heart disease," Stefanski says.

Good cholesterol: The monounsaturated fatty acids and polyunsaturated fatty acids, including plant-based omega-3 fats in walnuts, have been shown in research to decrease LDL cholesterol levels and improve the LDL: HDL ratio, she notes.

Reduced risk: "Walnuts meet the criteria for heart-healthy food set by the American Heart Association, which speaks volumes about their nutritional profile," Fabro says. And walnuts were the first whole food to be awarded a health claim from the FDA. "Approved in 2004, the health claim stated that the consumption of 1.5 ounces of walnuts daily (as part of a diet low in saturated fat and cholesterol) may reduce the risk of coronary heart disease," Stefanski explains.

Brain Health

All nuts contain bioactive compounds such as antioxidants, phytosterols, and polyphenols. These substances help counteract cell damage and inflammation that occur naturally from environmental factors and aging, Stefanski says. The antioxidants and anti-inflammatory properties in phytosterols and polyphenols may also help improve brain function. 

Inflammation: "Consumption of nuts has been shown to decrease markers of inflammation in the body and improve factors that contribute to the development of dementia," she says.

Antioxidants: Their antioxidant quotient is also noteworthy. "Based on typical portions used in research, walnuts have ranked as one of the richest sources of antioxidants, closely matching other high performers, such as blackberries," Stefanski says.

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Other Chronic Diseases

By curbing inflammatory pathways, ALA not only benefits cardiovascular health, it can also help reduce the risk of type 2 diabetes, some types of cancer, and other chronic diseases. "Nut consumption has been shown in several studies to be associated with lower mortality, specifically death from heart disease, respiratory diseases, and cancer,” Stefanski notes.

Immune System

The antioxidants and polyphenols, along with the vitamins and minerals in walnuts, can keep the immune system humming. Vitamin B6, which also supports brain function, and vitamin E, specifically a form called gamma-tocopherol, help ward off inflammation and oxidative stress, while magnesium, phosphorus, selenium, and copper help support a healthy immune response. "Individuals who overuse zinc supplements can benefit from additional sources of copper in the diet, including walnuts," Stefanski notes. "One serving of walnuts provides 50 percent of the daily needs for copper."

Weight Management

The protein, fiber, and healthy fats in walnuts can also provide a feeling of satiety, a bonus for those managing their weight. But that's not a license to go hog wild.  "Like any food, moderation is key," Fabro says. "Excessive consumption of anything can have drawbacks, and the ideal amount really depends on your individual dietary needs."

Gut Health

Walnuts can also positively impact gut health. This tree nut can help transform the composition of bacteria in your gut microbiome, increasing the diversity of beneficial gut bacteria such as Lactobacillus, associated with probiotics, and may even act as a prebiotic.

How to Enjoy Walnuts

Walnuts are super-versatile. "You can eat them raw, straight out of the bag as a simple snack, or season and lightly roast them in the oven," Fabro says. 

Sweet stuff: Chopped walnuts, she notes, are perfect for baking, elevating everything from banana bread and cookies to brownies and pies. Or scatter them over oatmeal or yogurt.

Savory dishes: Fabro suggests topping salads and roasted vegetables with walnuts for added crunch and plant-based protein, while Stefanski uses them to garnish stir-fries and pasta dishes.

Still, walnuts can be an acquired taste for some palates. For those who may not be instant fans, Stefanski recommends using them in pestos with strongly flavored greens like peppery arugula, or in baked goods to help dial down the earthy flavor.