Walnuts are a healthy nut that’s chock full of essential nutrients such as omega-3 fatty acids and antioxidants. They’re also easy to include in your diet.

One walnut in a shell and one without a shell.

To say that walnuts are a nutritious food is a bit of an understatement.

Walnuts provide healthy fats, fiber, vitamins, and minerals — and that’s just the beginning of how they may support your health.

In fact, there’s so much interest in this one nut that scientists and industry experts have gathered annually for the past 50 years at the University of California, Davis, for a walnut conference to discuss the latest walnut health research.

The most common variety of walnut is the English walnut (Juglans regia), which is also the most studied type.

This activity comes from vitamin E, melatonin, and plant compounds called polyphenolsTrusted Source, which are found in particularly large amounts in the papery skin of walnuts.

A 2022 study in healthy adults over age 60 showed that eating a walnut-rich meal reduced the participants’ levels of LDL (bad) cholesterol.

If LDL cholesterol builds up in your arteries, it can cause atherosclerosisTrusted Source.

Walnuts are significantly higher in omega-3 fatty acids than any other nut, providing 2.5 grams (g)Trusted Source per 1-ounce (oz) serving.

Omega-3 fats from plants, including walnuts, is called alpha-linolenic acid (ALA). It’s an essential fat, which means you have to get it from your diet.

According to the Institute of Medicine, an adequate intake of ALA is 1.6 g per day for men and 1.1 g per day for women. A single servingTrusted Source of walnuts meets this guideline.

2. May reduce inflammation

InflammationTrusted Source, which can be caused by oxidative stress, is the root of many diseases, including:

The polyphenols in walnuts can help fight oxidative stress and inflammation.

A subgroup of polyphenols called ellagitannins may beTrusted Source especially involved.

Beneficial bacteria in your gut convert ellagitannins to compounds called urolithins, which may protect against inflammation.

3. Can promote a healthy gut

Studies suggest that if your gut is rich in health-promoting bacteria and other microbes (your gut microbiota), you’re more likely to have a healthy gut and good overall health.

An unhealthy composition of gut microbiota can contributeTrusted Source to inflammation and disease in your gut and elsewhere in your body, increasing your risk of obesity, heart disease, and cancer.

What you eat can significantly influence the makeup of your microbiota. Eating walnuts may be one way to support the health of your microbiota and your gut.

In an older 2018 studyTrusted Source, 194 healthy adults ate 1.5 oz (43 g) of walnuts every day for 8 weeks. At the end, they showed an increase in beneficial bacteria compared to a period of not eating walnuts.

Eating walnuts may help regulate your appetite.

A well-controlled 2019 studyTrusted Source in 10 people with obesity found that drinking a smoothie made with about 1.75 oz (48 g) of walnuts once per day for 5 days decreased the participants’ appetite and hunger. This was in comparison to a placebo drink equal in calories and nutrients.

Additionally, after 5 days of consuming the walnut smoothies, brain scans showed that the participants had increased activation in a region of the brain that helped them resist highly tempting food cues, such as cake and french fries.

Even though larger and longer-term studies are needed, this provides some initial insight into how walnuts may help regulate appetite and weight.

An older 2017 study suggests one reason that walnuts are linked to a lower risk of type 2 diabetes is that they help manage weight.

Excess weight increases your risk of high blood sugar and diabetes. Eating walnuts may help regulate blood sugar by mechanisms beyond their influence on weight management.

Some 2021 researchTrusted Source also suggests that supplementing your diet with walnuts could lead to a modest improvement in blood glucose levels.

6. May reduce blood pressure

High blood pressure is a major risk factor for heart disease and stroke.

A small 2019 studyTrusted Source suggests that eating walnuts may help lower blood pressure, including in people with high blood pressure.

Additionally, the authors of a 2019 research review examined the effects of a Mediterranean diet, which often involves the consumption of walnuts and other nuts. They concluded that following the Mediterranean diet may help lower blood pressure in some people.

This suggests that nuts may slightly improve the blood pressure benefits of a heart-healthy diet. Even small differences in blood pressure are thought to have a big impact on your risk of heart disease.

As you age, good physical functioning is essential for maintaining your mobility and independence.

One thing that may help you maintain your physical abilities is healthy eating habits.

In an older 2016 studyTrusted Source involving more than 50,000 women over 18 years, scientists found that those with the healthiest diets had a 13% lower risk of physical impairment.

Walnuts were among the foods that made the strongest contribution to a healthy diet.

Though relatively high in calories, walnuts are packed with essential vitamins, minerals, fiber, fats, and plant compounds that may help support good physical functioning as you age.

8. May help brain function

It may be just a coincidence that the shell of a walnut looks like a tiny brain, but some research suggests that this nut may indeed be good for your mind.

Some animal and human studiesTrusted Source suggest that the nutrients and antioxidants in walnuts may help reduce oxidative stress and inflammation by reducing free radicals.

Additionally, a 2019 studyTrusted Source in humans found that people with depression showed improvement in symptoms if nuts, including walnuts, were a part of their diet.

StudiesTrusted Source in mice have linked eating walnuts to better brain function, including improvements in memory, learning skills, motor development, and anxiety-related behavior.

Though these results are encouraging, more studies on the effects of walnuts on brain function in humans are needed before researchers can draw firm conclusions.

9. May improve reproductive health

Typical Western diets — high in processed foods, sugar, and refined grains — have been linked to reduced sperm function, according to a 2022 review.

The same review notes that some animal research suggests eating walnuts may help protect sperm by reducing oxidative damage in their membranes.

Further studies are needed to learn more about these benefits. But if you have concerns about fertility and sperm function, eating walnuts is a simple thing to try.

10. May reduce blood fat levels

Elevated levels of LDL (bad) cholesterol and triglycerides have long been linked to an increased heart disease risk.

Regularly eating nuts, including walnuts, has been consistently shown to decrease cholesterol levelsTrusted Source, according to a 2023 review.

In a small older 2017 studyTrusted Source in healthy adults, eating 1.5 oz (43 g) of walnuts daily for 8 weeks produced a 5% decrease in total cholesterol, LDL cholesterol, and triglycerides compared to not eating walnuts.

The walnut eaters also had nearly a 6% decrease in apolipoprotein B, which is an indicator of how many LDL particles are in your blood.

Elevated apolipoprotein B is a major risk factor for heart disease.

You can find walnuts in any grocery store. Check for raw walnuts in the baking aisle, roasted walnuts in the nut aisle, and cold-pressed walnut oil in the specialty oils section.

It’s helpful to understand how to convert the serving sizes used in studies so that you know how your portion sizes compare.

The following servingsTrusted Source are essentially equivalent, providing about 190 calories each:

  • 1 oz shelled walnuts = 28 g = 1/4 cup = 12 to 14 halves = 1 small handful

Though it’s simplest to eat walnuts one by one as a snack, there are plenty of tasty ways to use them in dishes.

You can try walnuts:

  • sprinkled on leafy green or fruit salads.
  • finely ground in dips and sauces
  • chopped and used in whole grain breads and scones
  • crushed to use as a coating on fish or chicken
  • served atop oatmeal or yogurt
  • chopped and added to wraps or pita sandwiches
  • roasted and added to a homemade trail mix
  • lightly browned in your favorite stir-fry recipe
  • roasted or chopped on pasta or vegetables
  • as an oil in a vinaigrette dressing

You may also want to scour the internet for tasty recipe ideas.

If you’re cooking for guests, make sure no one is allergic to walnuts before adding them to your dishes.

What are the health benefits of walnuts?

Walnuts have numerous health benefits. For example, they:

  • are rich in antioxidants and can reduce LDL (bad) cholesterol
  • are significantly higher in omega-3s than any other nut
  • may decrease inflammation
  • can help promote a healthy gut
  • may reduce the risk of some cancers
  • may help regulate appetite and weight
  • may help manage and lower your risk for type 2 diabetes
  • may help lower your blood pressure
  • may benefit brain health
  • may improve sperm health and male fertility
  • are an excellent source of healthy fats, vitamins, and minerals

How many walnuts should you eat in a day?

A 2021 articleTrusted Source on the effect of walnut consumption found that consuming 30 to 60 grams of walnuts daily is beneficial for heart health. This is the same as 1 to 2 ounces or a 1/4 to 1/2 cup of walnuts.

Is it safe to eat walnuts every day?

Yes, daily consumption of walnuts is safe. A 2017 studyTrusted Source examined the effects of eating 43 grams (1.5 ounces) of walnuts every day for 8 weeks and found that it led to positive health effects.

Are walnuts better for you than almonds?

Walnuts and almonds both provide health benefits. Determining which one is better for you depends on your health goals.

If you want to target brain health, walnuts are your go-to. But if you’re looking to boost your intake of nutrients such as vitamin E, phosphorus, and magnesium, almondsTrusted Source might be the better choice.

Walnuts are an exceptionally nutritious nut. They have greater antioxidant activity and significantly more healthy omega-3 fatty acids than any other common nut.

This rich nutrient profile contributes to the many health benefits associated with walnuts, such as reduced inflammation and improved heart disease risk factors.

Scientists are still uncovering the many ways that walnuts’ fiber and plant compounds, including polyphenols, may interact with your gut microbiota and contribute to your health.

In the meantime, there are plenty of reasons to add walnuts to your diet.