The Incredible Health Benefits of Walnuts Backed by Science

Walnuts are among the most highly recommended foods by doctors worldwide. They contain alpha-linolenic acid (a type of omega-3 fatty acid) and other nutrients that significantly benefit our health. Studies show that omega-3s can help support heart health and reduce the risk of cardiovascular disease.

Shira Solow, a clinical dietitian (BSc, MPH) from Levinsky-Wingate Academic Center, explains why walnuts are so beneficial, but also why moderation is key. “Walnuts contain vitamin E and polyphenols (plant compounds), both of which function as antioxidants that help protect the body’s cells from oxidative damage,” she says. “Oxidative damage occurs due to free radicals generated by sun exposure, processed foods, smoking, and stress. Vitamin E fights these free radicals, reducing oxidative harm. The antioxidants in walnuts can also help lower LDL ‘bad’ cholesterol levels that build up in blood vessels, thus reducing the risk of heart disease.”

Solow adds that eating walnuts promotes long-lasting satiety. “They are rich in healthy fats and dietary fiber, which keep us feeling full longer. When trying to lose weight, reducing food intake is important, and walnuts can help by making us feel satisfied even with smaller portions.”

She also highlights that our gut microbiome plays a key role in overall health. “There’s a link between gut bacteria and immune function, digestion, and even brain performance. Research shows that eating walnuts improves the composition of gut bacteria, supporting proper system function.”

How do the omega-3s and antioxidants in walnuts impact the brain? They help maintain brain health. “Healthy fats, polyphenols, and vitamin E reduce inflammation and oxidative damage in brain cells,” Solow explains. “Studies in older adults found that regular walnut consumption improved memory and overall cognitive function.”

Vitamin E in walnuts also helps protect the skin from sun damage, aids skin regeneration, and supports cell renewal. “Walnuts are a great source of biotin (vitamin B7), essential for producing keratin and collagen — proteins found in hair, skin, and nails. Eating walnuts may strengthen hair and reduce hair loss.”

Another surprising benefit is that walnuts may promote calmness. “They contain tryptophan, an amino acid involved in serotonin production — the hormone that promotes relaxation,” she says. “Walnuts also contain melatonin, the hormone that induces sleep. Melatonin is secreted by the pineal gland in the brain at night to help us feel tired and fall asleep. Some people don’t produce melatonin efficiently, and eating a few walnuts may help.”

Recommended intake: Around 30 grams per day (12–14 walnut halves), which provides:

• 185 calories

• 18g fat

• 2g fiber

• 4g carbohydrates

• 4g protein

Tip: Choose raw, unsalted walnuts. Store them in a cool, dark place, and enjoy them on salads, in yogurt with fruit, over stir-fries, or inside a date.