Walnuts among omega-3 foods linked to brand development benefits in children and adolescents
Two new studies add to growing evidence that a mother’s diet during pregnancy has lasting implications for her child’s brain development and decision-making skills – extending well beyond infancy into the teen years.
In a population-based cohort study published in The American Journal of Clinical Nutrition, researchers found that higher maternal consumption of nuts and seafood during pregnancy was associated with improved neuropsychological function in children from ages 4 to 15.1 A complementary study published in European Child & Adolescent Psychiatry reported that maternal intake of nuts and fish was linked to reduced risky decision-making behaviors in children at age 11.2
The study evaluated a sample of more than 1,700 mother-child pairs from four Spanish regions which were analysed. Maternal diet was analysed using a food frequency questionnaire, while the children’s neuropsychological function was assessed through standardised tests measuring reaction time and variability (attention), working memory, and fluid intelligence.
While neither study focused exclusively on walnuts, both contribute to the broader evidence supporting the role of including nutrient-dense foods, such as nuts, as part of a healthy prenatal diet.
Key takeaways:
- Children whose mothers consumed more nuts and seafood during pregnancy scored higher on measures of attention, working memory, and executive function throughout childhood and adolescence
- These children were also less likely to make impulsive, high-risk decisions in early adolescence
- Omega-3 fatty acids – abundant in walnuts and fatty fish – were identified as a key nutrient associated with these benefits. Walnuts are the only tree nut that is an excellent source of the plant-based omega-3 fatty acid ALA (2.7 grams/ounce).
Reaping the health benefits of walnuts is as easy as incorporating a handful into your meals and snacks. Try some of these recipes to add California walnuts:
Mediterranean Tuna Antipasto Salad
Ingredients
- 400 g can chickpeas drained and rinsed
- 1 small red onion finely chopped
- 75 g California Walnuts roughly chopped
- 1 tbsp capers
- 200 g can tuna in spring water drained
- 1 red pepper finely diced
- 2 tbsp lemon juice
- 2 tbsp extra virgin olive oil
- 2 tbsp chopped parsley
- 2 little gem lettuce shredded
Instructions
- Place the chickpeas, onion, Walnuts, capers, tuna and pepper in a large bowl and mix to combine.
- Whisk together the lemon juice and oil, season and toss into the salad with the parsley.
- Place the lettuce on a serving platter and top with the tuna mixture.
Cooks tip
- Try replacing the tuna with tinned salmon or sardines.
Nutrition
Mediterranean Fish Crumble with California Walnuts
Ingredients
- 1 tbsp rapeseed oil
- 2 peppers - 1 red, 1 green sliced
- 1 onion chopped
- 2 cloves garlic crushed
- 400 g can chopped tomatoes
- 240 g pack cod fillets cut into chunks
- 180 g raw king prawns
- 75 g California Walnuts chopped
- 40 g oats
- 2 tbsp chopped parsley
Instructions
- Preheat the oven to 200oC, gas mark 6.
- Heat the oil in a large frying pan and fry the peppers and onion for 4-5 minutes. Add the garlic and fry for 1 minute.
- Stir in the tomatoes and swill the can out with 100ml water adding this to the pan. Simmer for 2-3 minutes before adding the fish and prawns. Cook for 2-3 minutes until fish is just cooked. Season with black pepper.
- Transfer to an ovenproof serving dish. Mix together the walnuts, oats and parsley and sprinkle over the fish, bake for 20 minutes until golden.
Nutrition
Notes
Try using salmon or haddock instead of cod or mixed seafood instead of the prawns. 0.49g salt per serving
Citrus Salmon & Walnut Rice Salad
Ingredients
- 2 small salmon fillets
- 2 oranges
- 250 g pouch microwaveable brown basmati rice
- 75 g California Walnuts toasted
- 50 g pitted black olives halved
- ½ x 28g coriander roughly chopped
- 1 tbsp toasted sesame oil
- 1 tsp honey
Instructions
- Poach the salmon in simmering water for 8-10 minutes until just cooked through, remove the skin and break into large flakes.
- Meanwhile, cut the ends off the oranges and remove the skin and pith with a sharp knife, remove the segments reserving the juices in a bowl. Heat the rice according to pack instructions and mix in the orange segments without the juice, walnuts, olives, coriander and salmon flakes.
- Whisk the oil and honey into the reserved orange juice, season and toss into the salad.
Cooks tip
- Try swapping the olives for capers and try other types of rice pouches.
Nutrition
Notes
California Walnut Power Balls
Ingredients
- 75 g California Walnut Pieces
- 100 g dried apricots
- 100 g dried figs halved
- 2 tbsp mixed seeds
Instructions
- Place 25g walnuts in a food processor and blitz until chopped. Transfer to a large plate and set aside.
- Place the remaining walnuts in the food processor with the apricots, figs and the seeds and blitz to give a coarse paste.
- With damp hands, divide the mixture into 12 and roll into balls. Roll the balls in the reserved chopped walnuts and serve.
Video
Nutrition
Notes
References:
- Pinar-Martí A, Ayala-Aldana N, Ruiz-Rivera M, Lertxundi N, Subiza-Pérez M, González-Safont L, Vioque J, Riaño-Galán I, Rodríguez-Dehli C, Iglesias-Vázquez L, Arija V, Fernández-Barrés S, Romaguera D, Pascual-Rubio V, Fabregat-Sanjuan A, Healy D, Basagaña X, Vrijheid M, Guxens M, Foraster M, Julvez J. Maternal prenatal nut and seafood consumption and child neuropsychological function from 4 to 15 years of age: a population-based cohort study. Am J Clin Nutr. 2025 May 5:S0002-9165(25)00249-7. doi: 10.1016/j.ajcnut.2025.04.032. Epub ahead of print. PMID: 40334748.
- Rivera MR, Pinar-Martí A, Babarro I, Ibarluzea J, Vioque J, Llop S, Fernández-Somoano A, Tardón A, Pascual-Rubio V, Fabregat-Sanjuan A, Fernández-Barrés S, Romaguera D, Guxens M, Julvez J. Maternal nut and fish consumption during pregnancy and child risky decision-making at 11 years old. Eur Child Adolesc Psychiatry. 2025 Jun 10. doi: 10.1007/s00787-025-02750-5. Epub ahead of print. PMID: 40493090.
