Introduction
Imagine a single food that can boost your heart health, sharpen your brain, and even help manage weight. Walnuts—crunchy, nutrient-packed, and versatile—are that food. Often called a “superfood,” walnuts have been cherished for centuries, from ancient Mediterranean diets to modern health research. Studies from Harvard Health and the World Health Organisation (WHO) highlight their role in reducing chronic disease risks.
At healthtolife.in, we believe in simple, natural ways to improve well-being. Walnuts fit perfectly—they’re easy to add to meals, loaded with essential nutrients, and backed by science. Whether you’re looking to improve heart function, enhance memory, or support digestion, walnuts deliver. Let’s explore why you should make them a daily habit.
Table of Contents
Nutritional Powerhouse: What’s Inside a Walnut?
A 1-ounce (28g) serving of walnuts contains:
- 185 calories
- 18g healthy fats (mostly omega-3s)
- 4g protein
- 2g fibre
- Key minerals: Magnesium, Copper, Manganese
Unlike processed snacks, walnuts provide sustained energy. Their high alpha-linolenic acid (ALA) content—a plant-based omega-3—supports heart and brain health. According to the USDA Food Database, walnuts rank among the top antioxidant-rich nuts.
Pro Tip: Pair walnuts with yoghurt or fruit for a balanced snack.
Answers By Verified Professionals
- Dr Jennifer Katz: Hills, including walnuts in your diet, can help prevent cell damage because this nut is very high in antioxidants. Walnuts are also higher than other nuts in the plant omega-3 fatty acids, ALA. These fatty acids help decrease the risk of heart disease. Walnuts contain polyphenols,s which help protect against breast and colon cancers.
- Dr Whitney Hills: Walnuts are a good source of omega-3 fatty acids, which the typical diet tends to be low in. Walnuts also contain B vitamins, protein, and antioxidants, making them a good choice to add to one’s diet.
- Dr Michael Colangelo: Walnuts are abundant in health-promoting nutrients, including healthy fats, fibre, plant sterols, vitamins, and minerals. The US Food and Drug Administration (FDA) has recognized evidence for the relationship between nut consumption and cardiovascular health by approving the following health claim: Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease”. A sensible guideline on a healthy amount of nut consumption would be to include a handful of walnuts or other nuts daily. Those who cannot consume fish for their abundant omega-3 fatty acids can consume walnuts for their high ALA omega-3 fatty acid content.
- Dr Mariana Brkic: Walnuts are a rich source of energy, fibre and polyunsaturated fatty acids, which have been found to reduce the risk of cardiovascular and coronary heart diseases. As walnuts are a calorie-dense food, it is recommended to eat them in moderation; the recommended serving per day is 1 ounce of walnuts (14 halves)
- Dr Nelson Ozoekwe: According to the National Institutes of Health (NIH), walnuts are rich in omega-3 fatty acids that have been shown to help improve heart health.
Conclusion
Walnuts are a simple, delicious way to boost health. From heart protection to sharper thinking, their benefits are unmatched. Start with a handful daily and see the difference.
Ready to upgrade your diet? Explore more at healthtolife.in.
FAQ
Ques-1. Are walnuts good for diabetes?
Ans: Yes! Their healthy fats and fibre help regulate blood sugar.
Ques-2. Can walnuts improve skin health?
Ans: Absolutely. Vitamin E and antioxidants fight ageing.
Ques-3. Do walnuts help with sleep?
Ans: They contain melatonin, which may improve sleep quality.
Ques-4. Are raw or roasted walnuts better?
Ans: Raw retains more nutrients, but roasted is fine if unsalted.
Ques-5. Can I eat walnuts at night?
Ans: Yes—their tryptophan promotes relaxation.