What Happens When You Eat Walnuts Daily?

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Walnuts are fantastic for your health, I bet we all had that feeling already. However, what happens if you eat them daily? Would that be too much or would that actually improve your health? In this article, we’re having a look at what would happen to you if you did exactly that. The results are surprising and interesting, to say the least!

Health Benefits of Walnuts

Better Heart Health

Walnuts are recognized for their positive effects on heart health. They are certified by the American Heart Association as heart-healthy food, meaning they are low in sodium, saturated fats, and trans fats while providing essential nutrients like vitamins A and C, iron, calcium, protein, and dietary fiber (source).

Eating walnuts can help lower LDL cholesterol (the “bad” cholesterol) levels. High LDL levels can lead to plaque buildup in your arteries, raising the risk of heart diseases such as strokes and heart attacks.

A 2021 study in Circulation showed that older adults consuming around two servings of walnuts daily for two years experienced a reduction in their LDL cholesterol (source). These findings support the long-standing notion that walnuts are beneficial for your heart. Including walnuts in your diet can also help combat inflammation and oxidative stress due to their rich polyphenol content.

Improves Your Digestive System

Recent studies have highlighted the role of walnuts in improving gut health. A 2023 review in Antioxidants suggested that walnuts act as prebiotics, serving as food for the beneficial bacteria in your gut. This helps reduce inflammation and promotes a healthy digestive system (source).

The polyphenols in walnuts are converted by gut bacteria into bioactive compounds that have anti-inflammatory properties. By adding walnuts to your diet, you could potentially benefit your gut health significantly.

Remember More

Walnuts are packed with omega-3 fatty acids, which are beneficial for brain health. These nuts contain nutrients with antioxidant and anti-inflammatory properties, helping to fight oxidative stress and potentially delay cognitive decline.

A 2020 study in Nutrients found that both animal and human subjects showed improved memory and brain function after consuming walnuts (source). Snacking on walnuts might help reduce inflammation and protect your brain cells from damage caused by free radicals, which can lead to conditions like Alzheimer’s disease.

Better All-Around Diet

Walnuts can enhance the diet quality of both adults and children. A 2023 study in Nutrients revealed that incorporating a small handful of walnuts into the daily diet of children, adolescents, and adults increased their intake of healthy fats and essential nutrients like potassium, magnesium, fiber, and folate (source). This simple addition can help bridge nutrient gaps and encourage the consumption of plant-based foods.

Less Stress

Walnuts are rich in compounds that support brain health, including melatonin, folate, vitamin E, and polyphenols. A 2022 study in Nutrients indicated that eating two servings of walnuts a day for 16 weeks improved stress levels, reduced depression, and led to better sleep and overall mental health (source). Consuming walnuts can also positively affect your gut microbiome, which is increasingly linked to mental well-being.

Better Control Of Blood Sugar Levels

Walnuts offer a mix of protein, fiber, and healthy fats that can help stabilize blood sugar levels. This is particularly useful for managing type 2 diabetes.

A 2023 review in Nutrients found that a higher intake of nuts, including walnuts, was associated with a lower risk of developing type 2 diabetes (source). Given that diabetes increases the risk for heart disease, the omega-3 fatty acids and other nutrients in walnuts can provide dual benefits for blood sugar control and heart health.

Tips for Including Walnuts in a Healthy Diet

Eating more walnuts can be simple and tasty. Keep roasted and raw walnuts handy in your kitchen to easily add them to meals. For instance, you can toss a handful into your salad instead of croutons or use them as a topping for your veggie stir-fry. If you enjoy baking, fold chopped walnuts into the batter of pancakes, muffins, or quick breads.

In the morning, mix chopped walnuts into unsweetened plant-based yogurt or oatmeal. Add fresh fruit for natural sweetness. For a unique twist, crush walnuts and use them instead of breadcrumbs in recipes. Including walnuts in these ways not only boosts the flavor but also adds valuable nutrients to your diet.

Frequently Asked Questions

How much walnuts should I eat daily?

A serving of walnuts is about 1 ounce, or roughly ¼ cup. Some studies suggest that consuming 1.5 to 2 ounces might be more beneficial. Since walnuts are high in calories, aim for a handful each day to enjoy their health benefits without overdoing it.

Are there any risks to eating walnuts every day?

Eating walnuts daily is generally safe unless you have a food sensitivity, intolerance, or allergy. Replacing less healthy snacks with walnuts can help you meet your health goals. You might even feel a boost in your mood.

What makes walnuts special for brain health?

While other nuts like almonds, hazelnuts, and pistachios also show good results in boosting memory, walnuts are particularly known for their positive effects on cognitive health. A 2020 review published in Nutrients found that incorporating walnuts into your diet can improve cognitive performance and memory in adults (source).

Stefan K.

Stefan has been vegan since 2019 and has been regularly working on his strength since the beginning of 2023. He’s on a mission to help other vegans get stronger and have all of them achieve the quality of life they deserve.