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While walnuts (Juglans regia L) are a fall harvested tree food with nutrient-rich deliverables that are ideal for winter, their overwhelming health benefits should nominate them for a year-round source of protein, healthy fats and phytonutrients.
- Rich In Omega 3’s
As most nuts are primarily mono-saturated fats, walnuts are loaded with the omega-3 and omega-6 fatty acids as well. It is the only nut that rich in the omega-3, alpha linolenic acid (ALA), which converts to the heart- and brain-healthy EPA and DHA omega-3 fatty acids. Of all edible plants, walnuts are the highest source of ALA – with a whopping 2.7 grams per one-quarter cup serving. (1)
- Free Radical Scavenger
Walnuts have the highest polyphenol content in a survey of various raw and roasted nut types. (2) The tannins and ellagic acids deliver some 14 different polyphenols that boosted superoxide dismutase (SOD), which may be the livers most potent free radical scavenger. Free radical scavengers have been shown to support health heart, vascular, nerve, bone, blood sugar and brain health. (2)
- Antioxidants – Eat The Skin!
Be sure and eat the very thin skin that wraps the nut inside the shell. It is slightly bitter, but is stores the lion’s share of polyphenols. Some experts believe that 90% of them are found in the skin. Also because of the high fat content, they should be refrigerated if you are not going to eat them quickly. They last longer unshelled and, if refrigerated, they will last up to six months.
- Healthy Cholesterol
The high fat content of walnuts has been well-documented to support healthy cholesterol levels. Studies have shown that a diet rich in walnuts produce lower LDL cholesterol levels, by about 10 points on average. (3)
- Rich in Vitamin E
Walnuts are also high in the most active form of vitamin E called gamma-tocopherol, which is well-known to support cardiovascular health.
- They Make You Smarter
Walnuts are perhaps most famous for their support for cognitive function. With a strong physical resemblance to a brain, they do indeed make a great brain food. In one study, eating just 1.5 ounces a day was shown to offer protection for an aging brain. (4)
- Reduce Brain Plaque
Walnuts have also been shown to inhibit the production of beta-amyloid plaque, which has been linked to long-term decline in cognitive function, memory and learning. (5)
- Aids Weight Loss
In one study, overweight adults with type II diabetes who ate 1/4 cup of walnuts a day reduced fasting insulin levels compared to the group that did not eat walnuts. Excess insulin is one of the major contributors to excess storage of fat in the belly, hips and thighs. (6)
- Boost Sperm Count
Men who consumed 75 grams of walnuts which is just over 1/2 cup daily saw a significant increase in sperm count, motility and morphology. (7)
- Decrease Hunger
Eating walnuts for just three consecutive days was associated with a decrease in hunger and increase in satiety, which is linked to weight loss. (8)
I have some fear that this recommendation for walnuts is bias……..if you will in some way just to sell walnuts, this is my (some) fear and I own it as my fear.
I wanted to write above and just express the fear, Thank you for reading.
there is plenty of research out there supporting what John says -with apologies to him much of what he is saying is not new he is just condensing the information for people who dont know so not sure why it would be just to sell walnuts LOL
Hi,
Thanks for reading! LifeSpa does not sell walnuts. This article was written solely to shine light on the benefits of eating this seasonal food.
I appreciate the information you share so freely without having a monetary interest – unlike so many, many others. Thanks a lot. Dot
Thank you for the kind note Dot
Ten years ago, at age 67, after testing, a cardiologist informed me that I had three clogged heart arteries, one 40, one 60 and one 100 %. Because I grew three ancillary arteries, no stint was inserted. I took various statins for eight years. Two years ago, I began getting severe pains in my trapezius muscle. After many attempts to alleviate the pain, including hypnosis and acupuncture, I discovered that statins can cause those pains. My research found that some statins can cause muscle damage. Against the opinion of my cardiologist, I stopped taking statins and started daily ingestion of walnuts. My cholesterol numbers have been better than when I took statins and the pain disappeared shortly after stopping the use of statins. I still see the same cardiologist and have offered my consultative services.
thank you for this article. we add walnuts to oatmeal and blueberries and i will now be sure to have 1/4 cup daily.
thank you for your work, your inspiration and for keeping us on a healthy path.
Interesting how they benefit the brain and kinda look like the brain.
Just some stuff to add about walnuts for those curious:
-Huge source of the mineral Manganese, which improves nerve health and memory recall.
-(More on SoD:) Walnuts increase the presence of Superoxide dismutase (“SoD”), 2 types of which are found in the body. There’s a manganese/iron SoD, and a copper/zinc SoD – those minerals are required to “activate” this antioxidant enzyme. Walnuts are very good sources of manganese, zinc, and copper, and fair sources of copper.
-When buying walnuts, check for freshness! Most people eat rancid walnuts, which burden the body and provide fewer benefits (sometimes none, depending on the age of the nut). Fresh walnuts have no strong taste or smell – they smell slightly sweet and fatty, not “dusty” or harsh.
-Everyone’s familiar with regular walnuts, but there’s also a variety called “Black Walnut.” Black walnut has a darker color and a much stronger taste, but they’re typically higher in trace elements, including iron and manganese, and are better for keeping nerve and brain health up. Try eating black walnuts with a small spoonful of raw honey to improve their benefits and help them to digest!
-Try to eat walnuts raw, rather than cooked – that way the fats are still intact and nutritive. However, if you want to cook them, add them to a recipe that contains plenty of moisture, like pie, and never eat burned nuts, which are actually bad for the body.
-Whole walnuts are often an example of the Doctrine of Signatures, which tells us that many natural medicines look similar to the body parts they help. Whole walnuts look similar to the brain – and for a good reason!
Hope some of that info’s new to all you nutty walnut enthusiasts! 🙂
Oh, and if you don’t like the astringency (“bitter” is what most people call it) of walnuts, soak them in room temp. water for a while, or leave them in some water over night. They get a little softer and a lot of the astringency goes away. (Though I recommend eating them “as is,” because as JD pointed out in the article, that astringency can be good for you!)
“Fair source of iron” is what I meant in the first comment. Jeez, sorry for all the comments. lol
Hi, great article.
If the levels of LDL cholesterol do not matter, (just the size of the cholesterol particle matters), then why do you mention that walnuts lower the levels?
Thanks