The Insight Corner Hub: What Happens to Your Body When You Eat Walnuts Every Day?

Walnuts are one of the most nutritious nuts you can eat. They are rich in omega-3 fatty acids, antioxidants, vitamins, minerals, and fiber. Eating walnuts every day can provide many health benefits for your body, such as:

 Improving your heart health

Walnuts can lower your risk of heart disease by improving your blood pressure, cholesterol levels, and blood flow. Walnuts contain a high amount of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that has anti-inflammatory and anti-clotting effects. ALA can also help prevent arrhythmia, a condition where your heart beats irregularly¹².

Walnuts also contain antioxidants and polyphenols that can protect your blood vessels from oxidative damage and inflammation. These compounds can also help lower your LDL (bad) cholesterol and increase your HDL (good) cholesterol¹².

Boosting your brain function

Walnuts can enhance your cognitive abilities and prevent age-related decline in brain function. Walnuts are a good source of vitamin E, folate, melatonin, and polyphenols that can protect your brain cells from oxidative stress and inflammation. These nutrients can also improve your memory, learning, and mood¹².

Walnuts also contain omega-3 fats that can support the structure and function of your brain. Omega-3 fats are essential for the development and maintenance of the nerve cells and the myelin sheath that surrounds them³.

Reducing inflammation

Inflammation is a natural response of your body to injury or infection, but chronic inflammation can lead to various diseases and conditions, such as heart disease, diabetes, cancer, and Alzheimer's disease. Walnuts can help reduce inflammation by modulating the activity of your immune system and the production of inflammatory molecules¹².

Walnuts contain a subgroup of polyphenols called ellagitannins, which are converted by your gut bacteria into compounds called urolithins. Urolithins have anti-inflammatory and antioxidant properties that can protect your cells from damage¹².

Walnuts also contain ALA, omega-3 fats, magnesium, and the amino acid arginine, which are all involved in regulating inflammation in your body¹².

Promoting a healthy gut

Your gut health is closely linked to your overall health, as your gut microbiota (the collection of bacteria and other microbes that live in your digestive tract) influence many aspects of your metabolism, immunity, mood, and cognition. Walnuts can promote a healthy gut by increasing the diversity and abundance of beneficial bacteria in your gut¹².

Walnuts are high in fiber, which can feed the good bacteria in your gut and help them produce short-chain fatty acids (SCFAs). SCFAs are important for maintaining the integrity of your gut barrier, preventing inflammation, and modulating your appetite¹².

Walnuts also contain polyphenols and urolithins, which can inhibit the growth of harmful bacteria and fungi in your gut¹².

Managing your weight

Walnuts can help you manage your weight by keeping you full and satisfied for longer. Walnuts are high in protein and fiber, which are both known to increase satiety (the feeling of fullness) and reduce hunger. Walnuts also have a low glycemic index (GI), which means they do not cause a rapid spike in your blood sugar levels after eating them¹².

Walnuts may also help you burn more calories by increasing your resting metabolic rate (RMR), which is the amount of energy you use when you are not physically active. A 2020 study found that eating walnuts for 8 weeks increased the RMR of healthy young adults by 8% compared to a control group⁴.

Improving your skin health

Walnuts can improve your skin health by providing essential nutrients and antioxidants that can protect your skin from damage and aging. Walnuts are rich in vitamin E, zinc, selenium, copper, and manganese, which are all important for maintaining the structure and function of your skin¹².

Vitamin E is a fat-soluble antioxidant that can prevent oxidative stress and inflammation in your skin cells. Zinc is involved in wound healing, collagen synthesis, and skin barrier function. Selenium, copper, and manganese are cofactors for enzymes that protect your skin from free radicals¹².

Conclusion

Walnuts are an excellent addition to your diet if you want to improve your health in various ways. Walnuts can benefit your heart, brain, gut, skin, and weight by providing omega-3 fats, antioxidants, vitamins, minerals, and fiber. You can enjoy walnuts as a snack, or add them to your salads, oatmeal, yogurt, or baked goods. However, be mindful of your portion size, as walnuts are high in calories and fat. A moderate intake of about 1 ounce (28 grams) per day is recommended¹².

References

1. Rd, M. M. M. (2023, August 2). 13 Proven health benefits of walnuts. Healthline. https://www.healthline.com/nutrition/benefits-of-walnuts
2. Firdous, H. (2020). Benefits of Walnuts And Its Side Effects | Lybrate. Lybrate. https://www.lybrate.com/topic/benefits-of-walnuts-and-its-side-effects
3. BSc, A. A., PhD. (2023, February 17). Walnuts 101: nutrition Facts and health Benefits. Healthline. https://www.healthline.com/nutrition/foods/walnuts
4. WebMD Editorial Contributors. (2020, October 16). Walnuts: Health benefits, nutrition, and uses. WebMD. https://www.webmd.com/diet/walnuts-health-benefits
5. Aksenovko. (n.d.). Glass bowl with walnuts on rustic homespun napkin. Healthy snack on. . . Getty Images. https://www.gettyimages.com/detail/photo/glass-bowl-with-walnuts-on-rustic-homespun-napkin-royalty-free-image/531534806