Sign up to our newsletters to receive exclusive offers, discounts and mouthwatering recipes!

Health Benefits Of Walnuts

4 health benefits of walnuts (and how to include them in your diet)

It is scientifically proven that walnuts are among the most nutritious foods to include in your diet. Walnuts are a good source of healthy fats, fibre, vitamins and minerals, as well as encouraging healthy digestion and weight control. Many of us choose to adopt a healthy diet by cutting back on snacks in between meals; however if you do find yourself tempted for a small pick-me-up, walnuts are one of the most nutrient-dense snacks there is. As well as being tasty and widely available, walnuts have a host of health benefits.

What are the health benefits of walnuts?


  

1. Walnuts help keep your heart healthy

According to a recent study, walnuts support a healthy heart. People with diets high in walnuts have reduced cardiovascular risk factors and lower rates of cardiovascular disease. Another study by the same researchers showed that walnut-enriched diets led to lower cholesterol than other diets. Nuts have long been a staple of the Mediterranean diet, which is considered a ‘heart-healthy’ diet. There is evidence that enriching a ‘heart-healthy’ diet with nuts further increased the blood pressure benefits of that diet. Furthermore, the British Journal of Nutrition found that those who ate nuts more than 4 times a week reduced their risk of coronary heart disease by up to 37%.

  

2. Walnuts are a super source of antioxidants

Nuts are generally a healthy food group, but walnuts have the highest antioxidant activity of them all. This is a result of the high levels of Vitamin E, melatonin and polyphenols (plant compounds) in the papery skin of walnuts. This means that they help prevent oxidative damage, such as the build up of LDL (harmful) cholesterol.

  

3. Walnuts are incredibly rich in omega-3s

Nuts are a great plant source of omega-3s in general, but walnuts are by far the richest in omega-3s. They provide an amazing 2.5g omega-3 fats per 28g serving, which is significantly more than any other nut. Omega-3 from plant sources, also known as alpha-linolenic acid (ALA) is an essential fat for a healthy diet. You should eat 1.1 and 1.6g of ALA daily to maintain a healthy heart – a daily serving of walnuts is enough to achieve that.

  

4. Walnuts are good for weight-control

Despite being high in healthy fats and energy rich, there is strong evidence to suggest that walnuts do not cause weight gain. This makes them an ideal crunchy, flavourful snack alternative for those on a weight-controlled diet.

  

How to include walnuts in your diet

Walnuts are readily available and easy to incorporate into any diet. They have a mild flavour that complements both sweet and savoury dishes and are delicious to eat as they are. Healthy meal ideas using walnuts:
  • Walnut and spinach pesto spaghetti
  • Walnut and beetroot salad
  • Mushroom and walnut risotto
  • Blueberry and walnut crumble

Customer Reviews on Trustpilot

 


Health Benefits Of Walnuts
Health Benefits Of Walnuts
Health Benefits Of Almonds
Health Benefits Of Almonds
Simple Healthy Swaps
Simple Healthy Swaps
Top Ten Uses of Pumpkin Seeds
Top Ten Uses of Pumpkin Seeds
Sugar Free Bakes
Sugar Free Bakes
Ten Ways To Use Brazil Nuts
Ten Ways To Use Brazil Nuts
How To Use Xylitol
How To Use Xylitol
How To Use Walnuts
How To Use Walnuts
Transform Your Christmas Leftovers
Transform Your Christmas Leftovers
Five Vegan Secrets
Five Vegan Secrets
Ten Salads For People Who Don't Like Salads
Ten Salads For People Who Don't Like Salads
Twelve Foods Your Heart Will Love
Twelve Foods Your Heart Will Love
10 Surprising Uses for Coconut Oil
10 Surprising Uses for Coconut Oil
An Introduction To Fermented Foods
An Introduction To Fermented Foods
Five Natural Travel Essentials
Five Natural Travel Essentials
Low Carb Recipes
Low Carb Recipes
Healthy Lunchbox Ideas
Healthy Lunchbox Ideas
Power Bowl Inspiration
Power Bowl Inspiration
How To Use Hazelnuts
How To Use Hazelnuts
Autumn Dinner Inspiration
Autumn Dinner Inspiration
Staying Healthy At University
Staying Healthy At University
Simple Weeknight Suppers
Simple Weeknight Suppers
Brazilian & Carnival Food Inspiration
Brazilian & Carnival Food Inspiration
Guilt-Free Dessert Recipes
Guilt-Free Dessert Recipes
How To Use Turmeric
How To Use Turmeric
How To Use Onion Powder
How To Use Onion Powder
How To Make Burgers - Top 5 recipes
How To Make Burgers - Top 5 recipes
Sunday Roast Alternatives
Sunday Roast Alternatives
Transform Your Leftovers
Transform Your Leftovers
Eight Fun Recipes For Children!
Eight Fun Recipes For Children!
Slow Cooker Dinners
Slow Cooker Dinners
The Great Gluten-Free Bake Off
The Great Gluten-Free Bake Off
Eating Healthily On A Budget
Eating Healthily On A Budget
Top 10 Tips To Transform A Curry
Top 10 Tips To Transform A Curry
How To Use Yacon
How To Use Yacon
Store Cupboard Suppers
Store Cupboard Suppers
A Healthy Supplies Guide to Miso
A Healthy Supplies Guide to Miso
11 Ways to use Maca
11 Ways to use Maca
10 Ways To Use Lentils
10 Ways To Use Lentils
How To Use Peanut Butter
How To Use Peanut Butter
How To Use Millet
How To Use Millet
10 Meat-Free Alternatives
10 Meat-Free Alternatives
Ten Ways To Use Cacao Powder
Ten Ways To Use Cacao Powder
Guide To Baking Aids
Guide To Baking Aids
How To Use Matcha Powder
How To Use Matcha Powder
Flour Guide
Flour Guide
How To Use Dried Fruit
How To Use Dried Fruit
Ten Ways to Sneak More Vegetables Into Your Diet!
Ten Ways to Sneak More Vegetables Into Your Diet!
How To Use Nut Powders
How To Use Nut Powders
Gluten-Free Cakes
Gluten-Free Cakes
Raw Desserts
Raw Desserts
How To Use Seaweed
How To Use Seaweed
Top 10 Quinoa Desserts
Top 10 Quinoa Desserts
How To Use Gluten-Free Flour
How To Use Gluten-Free Flour
Flaxseed Facts!
Flaxseed Facts!
Seed Inspiration
Seed Inspiration
Vegan Lunches
Vegan Lunches
Ten Ways To Use Flaxseed
Ten Ways To Use Flaxseed
Quinoa Breakfast Recipes
Quinoa Breakfast Recipes
Meat-Free Mondays
Meat-Free Mondays
Summer Recipe Inspiration
Summer Recipe Inspiration
Quinoa Dinner Ideas
Quinoa Dinner Ideas
Ten Ways To Use Amaranth
Ten Ways To Use Amaranth
BBQ Inspiration
BBQ Inspiration
How To Use Pulses!
How To Use Pulses!
Ten Healthy Snack Ideas
Ten Healthy Snack Ideas
10 Ways To Use Goji Berries
10 Ways To Use Goji Berries
11 Ways To Use Quinoa
11 Ways To Use Quinoa
Seven Ways To Use Spelt
Seven Ways To Use Spelt
10 Ways To Use Teff
10 Ways To Use Teff
How To Use Hemp
How To Use Hemp
10 Grain-Free Recipes That Seem Surprisingly Normal!
10 Grain-Free Recipes That Seem Surprisingly Normal!
Seven Day Breakfast Planner
Seven Day Breakfast Planner
Seven Day Dinner Planner
Seven Day Dinner Planner
Ten Ways To Use Vanilla Powder
Ten Ways To Use Vanilla Powder
How To Use Chestnuts
How To Use Chestnuts
Five Ways to Enjoy a Healthier Hot Chocolate!
Five Ways to Enjoy a Healthier Hot Chocolate!
Five Ways To Use Coconut Oil
Five Ways To Use Coconut Oil
Eight Completely Different Ways To Use Rice
Eight Completely Different Ways To Use Rice
Soup Inspiration
Soup Inspiration
Gluten-Free Christmas Baking
Gluten-Free Christmas Baking
How To Use Desiccated Coconut
How To Use Desiccated Coconut
Five Ways To Use Rolled Oats
Five Ways To Use Rolled Oats
Seven Curry Recipes to Inspire You!
Seven Curry Recipes to Inspire You!
How To Use Freeze Dried Fruit
How To Use Freeze Dried Fruit
Five Ways To Use Semolina
Five Ways To Use Semolina
Vegan Dinner Inspiration
Vegan Dinner Inspiration
How to make porridge: 8 different ways
How to make porridge: 8 different ways
Gluten-Free Dinner Inspiration
Gluten-Free Dinner Inspiration
Ten Ways To Use Pumpkin Purée
Ten Ways To Use Pumpkin Purée
Eight Ways To Use Cashews
Eight Ways To Use Cashews
Five Ways To Use Figs
Five Ways To Use Figs
Top Ten Smoothie Recipes
Top Ten Smoothie Recipes
Five Ways To Make Dairy Free Milk Alternative
Five Ways To Make Dairy Free Milk Alternative
Ten Ways To Use Dates
Ten Ways To Use Dates
Five Ways To Use Coconut Sugar
Five Ways To Use Coconut Sugar
7 Delicious Coconut Oil Recipes
7 Delicious Coconut Oil Recipes
10 Recipes to add Porcini Powder to!
10 Recipes to add Porcini Powder to!
Top Five Noodle Recipes!
Top Five Noodle Recipes!
Ten Ways To Eat More Buckwheat
Ten Ways To Eat More Buckwheat
Ten Gluten-Free Breakfast Recipes
Ten Gluten-Free Breakfast Recipes
Raw Chocolate Inspiration
Raw Chocolate Inspiration
Heard of Quinoa? Here are 5 Lesser Known Grains...
Heard of Quinoa? Here are 5 Lesser Known Grains...
10 Dairy-Free Puddings
10 Dairy-Free Puddings
Five Unusual Doughs!
Five Unusual Doughs!
Five Ways To Use Chia Seeds
Five Ways To Use Chia Seeds
How To Cook Millet
How To Cook Millet
How To Cook Quinoa
How To Cook Quinoa
How To Cook Rice
How To Cook Rice
How To Make Gluten-Free Bread
How To Make Gluten-Free Bread
Healthy Halloween Treats
Healthy Halloween Treats
A Quick Guide to Flax Seeds
A Quick Guide to Flax Seeds
10 Ancient Foods That Have Been Re-Discovered.
10 Ancient Foods That Have Been Re-Discovered.
Top Superfoods
Top Superfoods
The Ancient Origins of Superfoods
The Ancient Origins of Superfoods

Follow us on
social media

Follow