Comparing walnuts with almonds, you can see why walnuts excel in their nutritional content. For example, 100 g of almonds only contain between 0.23 and 0.49 mmol/100 g of antioxidants.
When you compare the omega-3 content of walnuts to almonds, you can see why eating walnuts is so healthy. 1 oz. of almonds (about 23 almonds) only contains 1.7 mg omega-3 fatty acids whereas walnuts contain over 2,500 mg omega-3! (15) (4)
Although almonds contain higher levels of vitamin E than walnuts, walnuts contain more minerals than almonds.
How Many Walnuts to Eat Daily and How to Eat them
One walnut provides you with a portion of healthy fats, proteins, potassium, magnesium, phosphorus, iron and B vitamins and makes for a perfect snack. Dr. Vinson, mentioned previously, estimates that eating just 7 walnuts a day is enough to get all of their potential health benefits. (13) So you don’t need to consume large portions of walnuts to enjoy their health benefits.
Walnuts are best consumed raw, as roasting them may affect some of the nutrients that are sensitive to heat. You can soak walnuts overnight before eating them to improve their nutrient profile. You can find more information in my article “Why You Need to Soak Nuts and Seeds“.
There are a lot of nutritional benefits to eating whole walnuts including the skin. Researchers now know that many of the antioxidants in walnuts are found in the skin. (44) Some websites encourage you to remove the walnut skin (outermost part of shelled walnuts) because it can be slightly bitter, but it is recommended not to remove this antioxidant-rich part.
Benefits of Consuming Walnuts
Let’s look in more detail at the many health benefits you can get from eating 3 or 4 walnuts a day.
Walnuts Promote Healthy Brain Function
Eating walnuts is good for your cognitive function because of their high levels of antioxidants that reduce the effects of inflammation in the brain.
The Journal of Nutrition reported that consuming walnuts helps to lower the oxidative and inflammatory load on brain cells. This can help prevent degenerative brain disease in older persons. (16)
To help protect your cognitive health, find out more about brain-damaging habits to avoid.
Eat more walnuts to help prevent depression
A randomized controlled trial found that consuming walnuts can help to improve your mood. The trial involved men consuming 60 g of ground walnuts per day for 8 weeks. At the end of the trial, scientists found that walnuts helped to improve mood in healthy, non-depressed males. (17)
Other studies have found that a diet rich in fresh vegetables with nuts and seeds can help to counteract depression and improve cognitive function. (18)
There are also many other natural treatments for depression that you can try.
Walnut consumption may prevent Alzheimer’s disease
Studies show that regularly including walnuts in your diet can help to prevent Alzheimer’s disease.
One trial involving mice found that feeding the equivalent of 14 halves of walnuts a day improved brain function like memory and learning skills. The scientists concluded that walnuts have the potential to reduce the risk or slowing down the progression of Alzheimer’s disease. (19)
Find out what else you can take to help prevent Alzheimer’s disease.
Consuming walnuts can help improve your memory
The high levels of omega-3 fatty acids in walnuts can also have a positive effect on your memory. One laboratory trial found that walnut supplementation improved memory pathways and improved the sensitivity of serotonin receptors in the brain. (20)
Did you know that there is an herb you can sniff to help increase your memory?
Eating walnuts may prevent cognitive decline
One clinical trial lasting 2 years and involving over 700 persons found that consuming between 14 and 30 walnut halves per day helped to prevent cognitive decline. The scientists concluded that eating more walnuts can help to delay age-related degenerative conditions. (21)
Walnut Consumption Helps Improve Your Heart Health
Eating a few walnuts every day benefits your heart because of the high levels of polyphenols and omega-3 fatty acids.
One of the benefits of eating more walnuts for your heart health is that they don’t cause weight gain. A review of 5 human clinical trials found that the unique combination of polyunsaturated acids in walnuts boost cardiovascular health. The researchers noted that walnuts don’t cause weight gain when used as a replacement food. (5)
Another study found that consuming 1/2 a cup of ground walnuts (43 g) for 8 weeks helped to lower the risk of coronary heart disease. (22)
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