Walnuts are nutrient-dense, containing omega-3 fats, antioxidants, and other compounds that may help protect against brain decline, heart disease, and cancer.
Walnuts (Juglans regia) are a tree nut belonging to the walnut family.
They originated in the Mediterranean region and Central Asia and have been part of the human diet for thousands of years.
These nuts are rich in omega-3 fats and contain higher amounts of antioxidants than most other foods. Eating walnuts may improve brain health and prevent heart disease and cancer (1).
Walnuts are most often eaten on their own as a snack but can also be added to salads, pastas, breakfast cereals, soups, and baked goods.
They’re also used to make walnut oil — an expensive culinary oil frequently used in salad dressings.
There are a few edible walnut species. This article is about the common walnut — sometimes referred to as the English or Persian walnut — which is grown worldwide.
Another related species of commercial interest is the eastern black walnut (Juglans nigra), which is native to North America.
Here’s everything you need to know about the common walnut.
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Walnuts are made up of 65% fat and about 15% of protein. They’re low in carbs — most of which consist of fiber.
A 1-ounce (30-gram) serving of walnuts — about 14 halves — provides the following nutrients (2):
Walnuts contain about 65% fat by weight (2).
Like other nuts, most of the calories in walnuts come from fat. This makes them an energy-dense, high-calorie food.
However, even though walnuts are rich in fat and calories, studies indicate that they don’t increase obesity risk when replacing other foods in your diet (3, 4).
Walnuts are also richer than most other nuts in polyunsaturated fats. The most abundant one is an omega-6 fatty acid called linoleic acid.
They also contain a relatively high percentage of the healthy omega-3 fat alpha-linolenic acid (ALA). This makes up around 8–14% of the total fat content (2, 5, 6, 7).
In fact, walnuts are the only nuts that contain significant amounts of ALA (8).
ALA is considered especially beneficial for heart health. It also helps reduce inflammation and improve the composition of blood fats (8, 9).
What’s more, ALA is a precursor for the long-chain omega-3 fatty acids EPA and DHA, which have been linked to numerous health benefits (10).
SUMMARYWalnuts are primarily made up of protein and polyunsaturated fat. They contain a relatively high percentage of omega-3 fat, which has been linked to various health benefits.
Walnuts are an excellent source of several vitamins and minerals, including:
SUMMARYWalnuts are an excellent source of several vitamins and minerals. These include copper, folic acid, phosphorus, vitamin B6, manganese, and vitamin E.
Walnuts contain a complex mixture of bioactive plant compounds.
They’re exceptionally rich in antioxidants, which are concentrated in the brown skin (19).
In fact, walnuts ranked second in a study investigating the antioxidant content of 1,113 foods commonly eaten in the United States (20).
Some notable plant compounds in walnuts include:
SUMMARYWalnuts are one of the richest dietary sources of antioxidants. These include ellagic acid, ellagitannins, catechin, and melatonin.
In general, walnuts are considered very healthy, but some people need to avoid them due to allergies.
Walnuts are among the eight most allergenic foods (63).
Symptoms of a walnut allergy are typically severe and can include allergic shock (anaphylaxis), which can be fatal without treatment.
Individuals with a walnut allergy need to avoid these nuts completely.
Like all seeds, walnuts are high in phytic acid (64).
Phytic acid, or phytate, is a plant substance that impairs the absorption of minerals — such as iron and zinc — from your digestive tract. This only applies to meals that contain high-phytate foods.
Individuals who follow imbalanced diets rich in phytic acid are at a higher risk of developing mineral deficiencies, but most people shouldn’t need to worry.
SUMMARYWalnuts are very healthy, but some people are allergic and must avoid them. Phytic acid may impair mineral absorption, though this is usually of no concern to people who eat a balanced diet.
Walnuts are rich in heart-healthy fats and high in antioxidants.
What’s more, regularly eating walnuts may improve brain health and reduce your risk of heart disease and cancer.
These nuts are easily incorporated into your diet, as they can be eaten on their own or added to many different foods.
Simply put, eating walnuts may be one of the best things you can do to improve your health.
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