Walnuts are one of the most nutrient-dense nuts. They contain healthy fats, fiber, vitamins and minerals, and many other nutrients that are good for your body.

In fact, there has been quite a bit of interest in this nut over the past 50 years. Scientists and experts have held numerous studies and conferences to discuss the health benefits of walnuts.

Here are 10 reasons to eat walnuts every day with the goal of protecting your health.

1. Walnuts are a super source of plant-based omega-3s

Several studies have shown that walnuts have a significantly higher omega-3 fat content than any other nut, providing up to 2.5g of omega-3s per 28g serving. Omega-3 fats from plants, including walnuts, are called alpha-linolenic acid (ALA), or essential fats that are good for the body.

According to the Institute of Medicine, the adequate intake of ALA is 1.1g per day for women and 1.6g for men. Just one 30-gram serving of walnuts can provide more than double the recommended daily intake. Observational studies also show that each gram of ALA you consume daily reduces your risk of death from heart disease by at least 10%.

Walnuts are rich in healthy fats that are good for the body.

2. Walnuts are rich in antioxidants

Walnuts contain more antioxidant activity than any other nut. This amazing effect comes from melatonin, vitamin E, and plant compounds called polyphenols, which are particularly high in walnuts. A preliminary study in healthy adults found that eating a diet rich in walnuts prevented the oxidation of LDL cholesterol, a “bad” type of fat. This is beneficial because oxidized LDL tends to build up in the arteries, causing atherosclerosis.

3. Compounds in walnuts help reduce inflammation

Inflammation is the root cause of many diseases, including heart disease,  type 2 diabetes ,  cancer,  and  Alzheimer’s disease, which can all be caused by oxidative stress. The polyphenols in walnuts help fight oxidative stress and this inflammation. A subgroup of polyphenols called ellagitannins may be particularly involved. Beneficial bacteria in your gut convert ellagitannins into compounds called urolithins, which may also protect against inflammation.

4. Reduce the risk of certain cancers with urolithins

Observational studies in animals and humans have suggested that eating walnuts may reduce the risk of certain cancers, such as breast, prostate, and colorectal cancer. The anti-inflammatory activities of urolithins found in walnuts may also help protect against other types of cancer. Furthermore, urolithins have hormone-like properties that allow them to block inflammatory receptors in the body, reducing the risk of hormone-related cancers, especially breast and prostate cancer.

Walnuts have many health benefits.

5. Promotes a Healthy Gut

Eating walnuts may be one way to support the health of your microbiome and gut. In a study of 194 healthy adults who consumed 1.5 ounces (43 grams) of walnuts per day for eight weeks, they had increased levels of beneficial bacteria compared to a period when they did not eat walnuts. This included an increase in bacteria that produce butyrate, a fat that maintains healthy gut function and promotes gut health.

6. Eating walnuts helps with weight control

Walnuts are high in calories, but studies have shown that the energy absorbed from them is 21% lower than the same amount of calories from other foods. What’s more, eating walnuts may even help control appetite.

In a study published in The Journal of Nutrition, scientists used dietary and health data from 138,000 women who participated in the study starting in 1999. They collected data on walnut consumption and then followed the women for the next 10 years and found that women who ate walnuts every day tended to weigh less, consume more fish, and exercise more than those who did not eat walnuts.

7. Walnuts Have a Positive Effect on Blood Pressure Levels

High blood pressure is a significant risk factor for stroke and heart disease. Some studies suggest that eating walnuts can help lower blood pressure in people with hypertension and in healthy people under stress. This is important, because small differences in blood pressure can have a big impact on the risk of death from heart disease over the long term.

8. Good for Type 2 Diabetes

Observational studies have suggested that walnuts are associated with a reduced risk of type 2 diabetes because they help regulate weight. Additionally, people who consumed walnut oil had an 8% reduction in hemoglobin A1C (average blood sugar over 3 months).
Diets that included walnuts have been shown to improve metabolic parameters in people with type 2 diabetes. Overweight adults with type 2 diabetes who ate 1/4 cup of walnuts per day had significantly lower fasting insulin levels than those who did not eat walnuts, and the benefits persisted for 3 months after consumption.

Eating walnuts may help control blood sugar levels.

9. Supports Brain Function

Research shows that this nut is good for memory and brain health. Healthy nutrients like omega-3s have been shown to significantly improve learning skills, memory, and reduce anxiety. Observational studies in older adults have linked eating walnuts to improved brain function, including faster processing speed, mental flexibility, and memory.

10. Improves Sexual Function in Men

Another great reason to add walnuts to your daily snack is that they may help improve sperm quality in men. Walnuts are a significant source of omega-3 fatty acids. Several studies on male infertility have linked good sperm quality to eating walnuts.

A study published in The Journal of Human Reproduction found that high intakes of omega-3 fats were associated with better sperm size and shape, while high intakes of saturated fats were associated with lower sperm concentration.