The walnut tree sprouts fleshy fruits with a green, leathery outer layer known as the hull or husk. Once the fruit is ripe, the husk breaks open revealing a hard brown shell which contains an edible seed — the walnut. Typically, the other parts are discarded or used for industrial purposes. Like the cashew, almond and pistachio, the walnut is not a 
true nut but rather the seed of a drupe. A “drupe” is a fruit that is fleshy on the outside and contains a shell covering a seed on the inside. There are many varieties of walnuts with the English walnut, also known as the Persian walnut) being the most common in the U.S.
Walnuts are highly nutritious. They are rich in fatty acids, a good source of heart-healthy fats, high in fiber, full of micronutrients including folate, vitamin E, potassium, magnesium, and packed with antioxidants, such as polyphenols that support overall health and wellbeing.
All nuts contain healthy fats; however, the walnut is particularly rich in polyunsaturated fats (good fats), especially omega-3 fatty acids. It is the only nut that contain significant quantities of the omega-3 fat alpha-linolenic acid (ALA), an anti-inflammatory superstar. In fact, the walnut is one of the top plant sources for alpha-linolenic acid. Not only does the walnut fight heart disease and ward off cancer, but it’s also a nutritional powerhouse that supports healthy aging more than any other nut.
Multiple studies have shown that consuming walnuts can reduce risk of cardiovascular disease, depression and diabetes and improve cognitive function, all while protecting against age-related cognitive decline. Many of these benefits are attributed to the walnut’s ability to fight oxidative damage in the body and improve several health markers due to the walnut’s content of powerful antioxidants.
With all these nutrients, walnuts are an incredible resource in anti-aging from the inside out. They help support heart and gut health, reduce inflammation, and promote optimal health and longevity.
Data from the Nurses’ Health Study published in the Journal of Aging Research supports these findings and suggests that among nuts, walnuts are uniquely linked to healthy aging. For this study, researchers followed 33,931 women in their late 50s and early 60s. The study found that women with an intake of least two servings of walnuts per week had 20% higher odds of being classified as “healthy agers” compared to those who did not eat walnuts. The study defined healthy agers as having sound mental health, no major chronic diseases or memory issues, and no physical disabilities — a category that comprised about 16% of the participants. The initial analysis showed a link between total nut consumption and healthy aging; however, after adjusting for various factors, only walnuts maintained a significant association.
Walnuts are packed with antioxidants such phytosterols and polyphenols that offer significant cardiovascular benefits by reducing oxidative stress, inflammation, and blood pressure while alpha-linolenic acid supports heart health and helps prevent heart disease and strokes. Research has shown evidence that eating just 10 grams of walnuts per day (about 5 walnut halves) contributes to a decreased risk of cardiovascular disease. Walnuts can decrease diastolic blood pressure. When it comes to supporting one’s overall heart health, both blood pressure and cholesterol are key factors.
One of the biggest benefits of adding walnuts to your diet is their ability to lower cholesterol, specifically LDL (bad cholesterol). This was confirmed in a 2021 study that observed older adults who consumed two servings of walnuts a day for two years.
Walnuts are a good source of soluble fiber which is one of the best nutrients to help control blood sugar. In the gut, soluble fiber absorbs water creating a gel-like substance that slows down the body’s glucose absorption. The result is a steadier rise in blood sugar, preventing blood sugar spikes which can increase the risk of type 2 diabetes.
Walnuts also contain magnesium and alpha-linolenic acid, both of which help promote insulin sensitivity which refers to how well the body responds to insulin. Insulin is the hormone that moves glucose into cells, controlling blood sugar and staving off type 2 diabetes.
Walnuts not only resemble tiny brains, they actually benefit the brain. This is partially attributed to their impressive heart benefits since brain health relies on proper flow of blood which is controlled by the heart. According to an article in the journal Stroke, factors such as cholesterol and high blood pressure can impair blood flow to the brain, which can lead to cognitive impairment. As walnuts’ heart-healthy nutrients, such alpha-linolenic acid and potassium, target these factors, they can also protect the brain. Alpha-linolenic acid helps the body produce anti-inflammatory molecules that ward off inflammation and blood vessel damage, both of which can increase the risk of neurological disorders such Alzheimer’s disease.
The antioxidant properties of walnuts also help keep cognitive decline at bay. Over time, oxidative stress can wreak havoc on brain cells. According to a scientific review published in the journal Nutrients, the antioxidant properties of walnuts can decrease this oxidative damage, delaying or slowing the progression of cognitive decline.
There’s no time like the present to incorporate this superfood into your diet. Enjoy a handful as a snack or make a trail mix, sprinkle them on salads, oatmeal or yogurt, or add them to your favorite baked goods or sauces for a boost of healthy fats, protein and nutrients.
Waldorf Salad
The original recipe consisted only of diced red-skinned apples, celery, and mayonnaise. Chopped walnuts were added later to this now American classic.
6 Tbsp. mayonnaise (or plain yogurt)
1 Tbsp. lemon juice
½ tsp. salt
Pinch freshly ground black pepper
2 sweet apples, cored and chopped
1 c. seedless red grapes, halved
1 c. thinly sliced celery
1 c. chopped, slightly toasted walnuts
In a medium sized bowl, whisk together the mayonnaise (or yogurt), lemon juice, salt and pepper. Stir the apple, celery, grapes, and walnuts into the bowl with the dressing.
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