Why are walnuts good for you?

National Walnut Day takes place on 17th May but for us, every day is Walnut Day!

Here are five reasons why we should all grab a bag of these nutritional powerhouses.

Packed with omega 3 to support your heart

Walnuts are the only tree nut to provide a rich source of the plant-based essential omega-3 alpha-linolenic acid (ALA) (with 2.7g in each 30 handful[1]). As part of a healthy diet and balanced lifestyle, ALA can help maintain normal cholesterol levels if you consume 2g or more a day. So, a handful of walnuts will get you there easily!

Packed with Protein

California Walnuts contain 4.4g of protein in one healthy handful (30g). Protein is an all round super nutrient that can help maintain muscle (great if you’re active or 50 plus) and bones[2].

Full of Fibre

There is 1.4g of fibre in one handful of California Walnuts making it a source of fibre. In the UK, most adults are only eating an average of about 20g of fibre a day, with government guidelines recommending 30g a day[3]. You can find fibre in many foods, including nuts and seeds but try eating more wholegrains, fruit, vegetables and pulses too.

Brain Function

Walnuts offer important nutrients that support cognitive and psychological function[4]. They really are nutrient powerhouses, providing a source of iron and zinc, which support normal cognitive function and a source of thiamin, vitamin B6 and magnesium for normal psychological function. Registered Nutritionist Claire Baseley advises: ‘’Make sure you look after your brain and mind by getting plenty of sleep, reducing stress with techniques like meditation, and taking regular gentle exercise.”

Gut health supporting

Good gut health may be linked to a variety of health benefits including those for digestion, metabolism and the immune system[5]. Research suggests walnuts may be a good choice for gut health because of their prebiotic properties[6] with human clinical trials showing that walnut consumption may support the health of the gut and enhance the growth of beneficial bacteria[7].

Find out more about walnut wellness. 

[1] https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100553/nutrients
[2] https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/
[3] https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
[4] Spencer SJ, Korosi A, Layé S. et al. Food for thought: how nutrition impacts cognition and emotion. npj Sci Food. 2017;7(1).doi.org/10.1038/s41538-017-0008-y
[5] Wallace TC, Guarner F, Madsen K, et al. Human gut microbiota and its relationship to health and disease. Nutr Rev. 2011;69(7):392-403. doi: 10.1111/j.1753-4887.2011.00402
[6] Baer/USDA/Gut Health/Jun 01 2018, Parhofer/Univ Munich/Gut Health/Feb 22 2018, Lamendella/Penn State/Gut Health/Dec 18 2020
[7] Baer/USDA/Gut Health/Jun 01 2018, Parhofer/Univ Munich/Gut Health/Feb 22 2018, Lamendella/Penn State/Gut Health/Dec 18 2021