There’s plenty of research to back up health claims about walnuts. But defining a specific “dose” associated with benefits is less clear.
“There’s not enough evidence to recommend any specific dose to prevent a specific disease per se, but based on all the research on overall health effects of nuts, a daily 1 to 2 oz serving of walnuts or other mixed nuts is advisable for good health,” says Dariush Mozaffarian, MD, the director of the Food Is Medicine Institute at Tufts University in Medford, Massachusetts.
Substantial evidence suggests that a daily serving of nuts is beneficial for cardiovascular and metabolic health, and might also improve cognitive function and reduce the risk of other diseases.
Walnuts — like any healthy food — should be part of a well-rounded, nutrient-rich diet, says Sharon Palmer, RDN, the author of The Plant-Powered Plan to Beat Diabetes Now, who is based in Ojai, California. “Including walnuts in a nutritionally balanced diet that includes healthful protein and fat sources, vegetables, fruits, and whole grains is key to gaining these health benefits,” she says, adding that it’s also good to let your doctor know before you make major dietary changes.
Support Heart Health
Help Fight Inflammation
“Walnuts contain powerful polyphenol ellagitannins, which impact the gut microbiome and lower inflammation,” Retelny says. The gut microbiome — the community of organisms that live in your digestive tract — plays many important roles in the body, such as supporting immune function (including the inflammatory response), hormone regulation, nutrient absorption, and more.
When the gut metabolizes nutrients from walnuts, including phytochemicals such as pedunculagin (an egallitannin), the process produces molecules that help reduce inflammation throughout the body, including in the colon. In turn, it may help lower the risk of colon cancer, according to a recent small study of 39 participants published in Cancer Prevention Research.
In another long-term randomized trial of healthy older adults, researchers found participants who ate 30 to 60 g of raw walnuts (one to two ounces) daily for two years had significantly lower levels of inflammatory markers in their blood than those who didn’t eat walnuts. Of the 10 inflammatory markers measured, 6 — including the pro‑inflammatory cytokine interleukin‑1β — were reduced by up to about 11.5 percent in the walnut-eating group. The study authors concluded that this may, in turn, help reduce the chances of developing cardiovascular disease with age.
May Support Brain Health
“The link between eating walnuts and having strong brain health has been studied extensively,” Retelny says, noting that the nuts’ healthy fats (like ALA) and various other plant compounds contribute to this.
Possibly Help Stabilize Blood Sugar
That said, Retelney points out that walnuts are just one component in a blood sugar management plan, noting that healthy foods often work in “synergy” with others.
May Help Support a Healthy Weight
If you’re looking to lose or maintain weight, walnuts might be a good addition to your diet, Mozaffarian says. “Eating nuts does not cause weight gain for most people, and in fact may help cut central body fat,” he notes.
For example, in a study published in Nutrition, Metabolism, and Cardiovascular Diseases, researchers found that participants who ate nuts, especially walnuts, had better health markers, including lower BMI, waist circumference, blood pressure, triglycerides, and fasting blood sugar.
Again, there’s no specific, universal recommendation for how many walnuts to eat to experience the benefits. But Dr. Lhungay says about 1 to 1.5 ounces daily, as part of a balanced eating plan, is a good rule of thumb for most people. Keep in mind that walnuts — like most nuts — are high in calories, so eating too many could cause you to go over your calorie budget.
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