Eating walnuts daily provides numerous health benefits, from supporting heart health to boosting brain function and improving gut health, according to scientific studies.
A one-ounce serving of walnuts (about 14 halves) contains 185 calories, 18.5 grams of total fat, 2 grams of saturated fat, 4 grams of protein, 2 grams of dietary fiber, 1 milligram of sodium, 125 milligrams of potassium, 1 milligram of iron, and 28 milligrams of calcium, according to health platform Eating Well.
With this nutritional profile, here’s how adding walnuts to your daily routine may benefit your body.
Supports heart health
Walnuts have long been celebrated for their positive effects on heart health, thanks to their high levels of unsaturated fats, especially omega-3 fatty acids. The American Heart Association has even certified walnuts as a heart-healthy food, meeting strict criteria for cardiovascular well-being.
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Research has shown that consuming walnuts regularly can lower LDL ("bad" cholesterol) levels and reduce the risk of cardiovascular disease. A 2023 review published in Nutrients journal found that just 10 grams of walnuts per day (about five walnut halves) could lower cardiovascular risk, which is key for preventing atherosclerosis, a condition where plaque builds up in the arteries, potentially causing heart attacks or strokes.
A one-ounce serving of walnuts (about 14 halves) contains 185 calories, 18.5 grams of total fat, 2 grams of saturated fat, 4 grams of protein, 2 grams of dietary fiber, 1 milligram of sodium, 125 milligrams of potassium, 1 milligram of iron, and 28 milligrams of calcium, according to health platform Eating Well.
With this nutritional profile, here’s how adding walnuts to your daily routine may benefit your body.
Supports heart health
Walnuts have long been celebrated for their positive effects on heart health, thanks to their high levels of unsaturated fats, especially omega-3 fatty acids. The American Heart Association has even certified walnuts as a heart-healthy food, meeting strict criteria for cardiovascular well-being.
Expand article logo Continue reading
Research has shown that consuming walnuts regularly can lower LDL ("bad" cholesterol) levels and reduce the risk of cardiovascular disease. A 2023 review published in Nutrients journal found that just 10 grams of walnuts per day (about five walnut halves) could lower cardiovascular risk, which is key for preventing atherosclerosis, a condition where plaque builds up in the arteries, potentially causing heart attacks or strokes.
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