Walnuts are native to the Mediterranean and Central Asia. Walnuts are rich in omega-3 fats and contain higher levels of antioxidants than most other foods.

1. Nutritional Value

Eating walnuts may improve brain health and prevent heart disease and cancer. Walnuts are often eaten alone as a snack but can also be added to salads, pasta, breakfast cereals, soups, and baked goods. They were also once used to make walnut oil – an expensive cooking oil often used in salad dressings. Walnuts are 65% fat and about 15% protein. They are low in carbs – most of which is fiber. 30 grams of walnuts contain the following nutrients:

• Calories: 185
• Water: 4%
• Protein: 4.3 grams
• Carbs: 3.9 grams
• Sugar: 0.7 grams
• Fiber: 1.9 grams
• Fat: 18.5 grams
• Fat: Walnuts contain about 65% fat by weight. Like other nuts, most of the calories in walnuts come from fat. This makes them a high-energy, high-calorie food.

Although walnuts are high in fat and calories, studies show that they do not increase the risk of obesity when replacing other foods in the diet. Walnuts also contain more polyunsaturated fat than other nuts. The most common type is an omega-6 fatty acid called linoleic acid. They also contain a relatively high proportion of the healthy omega-3 fat alpha-linolenic acid (ALA), accounting for about 8%–14% of their total fat content. ALA is particularly beneficial for heart health. It also helps reduce inflammation and improve the composition of blood fats. Furthermore, ALA is a precursor to the long-chain omega-3 fatty acids EPA and DHA, which have been linked to many health benefits.

Walnuts have high nutritional value with many essential nutrients

Walnuts have significantly more omega-3 fats than any other nut, providing 2.5 grams per 1 ounce (28 grams). The plant-based omega-3 fat is called alpha-linolenic acid (ALA). It is an essential fat, meaning you must get it from your diet.

Observational studies have shown that each gram of ALA you get daily is associated with a 10% lower risk of death from heart disease.

2. Vitamins and Minerals

Walnuts provide several vitamins and minerals, including:

• Copper: This mineral promotes heart health. It also helps maintain bone, nerve, and immune system function.
• Folic acid: Also known as folate or vitamin B9, folic acid has many important biological functions. Folic acid deficiency during pregnancy can cause birth defects.
• Phosphorus: About 1% of the body is made up of phosphorus, a mineral found mainly in bones.
• Vitamin B6: This vitamin can boost the immune system and support nerve health. A deficiency in vitamin B6 can cause anemia.
• Manganese: This trace mineral is found in the highest amounts in nuts, whole grains, fruits, and vegetables.
• Vitamin E: Compared to other nuts, walnuts contain high levels of a special form of vitamin E called gamma-tocopherol.

Vitamins and minerals found in walnuts are beneficial to users.

3. Other Compounds

Walnuts contain a complex mixture of bioactive plant compounds.

In fact, walnuts came in second in a study that examined the antioxidant content of 1,113 commonly eaten foods in the United States. Some notable plant compounds in walnuts include:

• Ellagic acid: This antioxidant is found in high amounts in walnuts, along with other related compounds such as ellagitannins. Ellagic acid may reduce the risk of heart disease and cancer. Walnuts have more antioxidant activity than any other common nut. This activity comes from vitamin E, melatonin, and plant compounds called polyphenols, which are particularly high in the skin of walnuts.
• Catechin: Catechin is a flavonoid antioxidant that may have a variety of health benefits, including promoting heart health.
• Melatonin: This neurohormone helps regulate the body clock. It is also a powerful antioxidant that may reduce the risk of heart disease.
• Phytic Acid: Phytic acid, or phytate, is a beneficial antioxidant, although it may reduce the absorption of iron and zinc from the same meal.

4. Health Benefits of Walnuts

Walnuts have been linked to a number of health benefits. They have been linked to a reduced risk of heart disease and cancer, as well as improved brain function.

The health benefits of walnuts are scientifically proven.

4.1 Heart Health

Heart disease – or cardiovascular disease – is a broad term used for chronic conditions involving the heart and blood vessels.

In many cases, the risk of heart disease can be reduced by healthy lifestyle habits, such as eating nuts like walnuts. In fact, many studies show that eating walnuts can combat heart disease risk factors by: lowering LDL (bad) cholesterol, reducing inflammation, improving blood vessel function, thereby reducing the risk of plaque buildup in the arteries.

These effects are likely due to the beneficial fat content of walnuts, as well as their rich antioxidant content.

4.2 Cancer Prevention

Cancer  is a group of diseases characterized by abnormal cell growth.

The risk of developing certain types of cancer can be reduced by eating healthy foods, exercising, and avoiding unhealthy lifestyle habits. Because walnuts are a food source of beneficial plant compounds, they may be an effective part of a cancer-preventive diet. Walnuts contain several bioactive compounds that may have anti-cancer properties, including: Phytosterols; gamma-tocopherol; omega-3 fatty acids; ellagic acid and related compounds; various antioxidant polyphenols.

4.3 Brain Health

Some studies have shown that eating nuts can improve brain function. They have also shown that walnuts may help reduce depression and age-related decline in brain function. One study in older adults linked regular walnut consumption to significant memory improvements. However, these studies were observational and could not prove that walnuts were the cause of the improvements in brain function.

An 8-week study in 64 young, healthy adults found that eating walnuts improved cognition. However, significant improvements in non-verbal reasoning, memory, and mood were not observed.

Walnuts have also been shown to improve brain function in animals. When mice with Alzheimer’s disease were fed walnuts every day for 10 months, their memory and learning skills improved significantly.

Eating walnuts helps improve brain understanding

Similarly, studies in aging mice found that eating walnuts for eight weeks reversed age-related declines in brain function. These effects may be due to walnuts’ high antioxidant content, although their omega-3 fatty acids may also play a role.

5. Adverse Effects

Walnuts are generally considered a valuable food, but some people should avoid them for the following reasons:.

• Walnut Allergy: Walnuts are one of the eight most common foods to cause allergies. Walnut allergy symptoms are often severe and can include allergic shock (anaphylaxis), which can be fatal without treatment. People with a walnut allergy should avoid these nuts completely.
• Reduced Mineral Absorption: Like all nuts, walnuts are high in phytic acid, Phytic acid, or phytate, is a plant substance that impairs the absorption of minerals like iron and zinc from the digestive tract.

Walnuts are rich in heart-healthy fats and are rich in antioxidants. What’s more, eating walnuts regularly can improve brain health and reduce the risk of heart disease and cancer. These nuts are easy to incorporate into your diet because they can be eaten on their own or added to a variety of foods. Simply put, eating walnuts may be one of the best things you can do to improve your health.