4 Key Benefits of Walnuts for Enduring Wellness

November 7, 2024

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Walnuts are among the healthiest nuts you can eat, packed with omega-3 fatty acids that support heart health, reduce inflammation, promote satiety, and help your body function at its best. They’re a smart choice for anyone looking to boost these aspects of their health.

But there’s even more to love about walnuts. Read on to discover additional benefits and why these nutritious nuts deserve a spot in your daily diet.

1. They Benefit Your Gut.

Gut Health Benefits of Walnuts, Unsplash — Credit: Unsplash

According to a recent study at Penn State, walnuts may improve gut health and protect your heart. A recent study from Penn State suggests that walnuts may boost gut health and support heart health. Researchers found that eating walnuts daily can increase specific beneficial gut bacteria, which aids digestion, supports immunity, and helps reduce bloating—benefits not previously associated with nuts.

“Substantial evidence shows that small improvements in diet greatly benefit health. Eating two to three ounces of walnuts a day as part of a healthy diet could be a good way to improve gut health and reduce the risk of heart disease,” said Kristina Petersen, assistant research professor at Penn State.

2. They Slow Cognitive Decline.

Brain Health Benefits of Walnuts, Unsplash — Credit: Unsplash

According to The Walnuts and Healthy Aging Study published in The American Journal of Clinical Nutrition, walnuts may help slow cognitive decline in individuals at higher risk of age-related cognitive impairment, such as those with a history of smoking or lower baseline neuropsychological scores.

The study followed 640 older adults in Loma Linda, California, and Barcelona, Spain, for over two years. Those who added walnuts to their daily diet showed better cognitive health than those who didn’t, likely thanks to the brain-protective omega-3s and polyphenols found in walnuts.

“While this was a minor result, it could lead to better outcomes when conducted over longer periods of time,” says Joan Sabaté, MD, DrPH, professor of nutrition and epidemiology at Loma Linda University and the study’s lead researcher. “Further investigation is definitely warranted based on our findings, especially for disadvantaged populations, who may have the most to gain from incorporating walnuts and other nuts into their diet.”

3. They Support Reproductive Health.

Reproductive Benefits of Walnuts, Unsplash — Credit: Unsplash

The typical Western diet—high in red and processed meats, refined grains, and sweets—can negatively impact reproductive health, especially male fertility. The high calorie content, added fats, and sugars in this diet are known to have adverse effects on fertility. In contrast, diets rich in whole grains, fish, poultry, and healthy fats, like those in walnuts, can have a positive impact.

In fact, a 2019 study found that walnuts contain a variety of nutrients essential in the development of spermatozoa, which improve male reproductive function. A 2020 study took 75 infertile men and had them consume walnuts throughout the day. Over the next 12 weeks, the group experienced reproductive improvement. This is one of the lesser-known benefits of walnuts, offering meaningful support for those looking to start a family.

4. They Offer Cancer Protection.

Cancer Benefits of Walnuts, Unsplash — Credit: Unsplash

One powerful benefit of walnuts is their potential to protect against cancer, a topic that’s been widely studied over the years. A 2020 study found that higher nut consumption can significantly reduce the risk of cancer, analyzing over 50,000 cases to show that nuts, especially, appear to lower the risk of cancers affecting the digestive system.

Another 2020 study focused specifically on walnuts’ role in fighting colon cancer. Compounds in walnuts, like ellagitannins, melatonin, and gamma-tocopherol, work together to reduce oxidative stress and inflammation and regulate gene expression—key factors in preventing cancer development.