From trail mix to Christmas cookies, we eat walnuts daily here in my house. There are some amazing health benefits of eating walnuts (ok, not so much if they are IN the Christmas cookies!). From improved brain health to reduced risk of heart disease, here are a few walnut health facts that may astound you!
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How many walnuts should you eat?
I spent a lot of time this week making Christmas cookies. As a result, I have spent a lot of time eating Christmas cooking INGREDIENTS. As I stood in my kitchen with a handful of walnuts in my hand, I started wondering about the health benefits of eating walnuts.
You hear so much lately about increasing the amount of ‘good fat’ in your diet and nuts are loaded with them. When I started searching the internet for health benefits of walnuts, I was amazed at how good for you these little things are! I can almost justify eating a Christmas cookie or two as long as it has a few walnuts in it!
I have a few bags of walnuts in the house right now and will definitely be looking for more walnut recipes in the new year. Preferably ones that don’t also include a ton of butter and sugar!
How many walnuts should you eat a day for better health? According to the information I found, it is suggested to eat about 200 grams of walnuts per week.
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Why Are Walnuts Healthy?
Strong bones
Walnuts can strengthen your bones and reduce bone loss because they contain a lot of valuable omega-3 fatty acids and magnesium.
Healthy brain and nerves
These fatty acids and monounsaturated fats help to maintain a normal nerve function. That means your brain and nervous system can function properly. The melatonin, which is one of the most valuable hormones that can be found in walnuts, also helps you to sleep normally.
Anti-aging properties
The previously mentioned melatonin can also help you to fight aging. This hormone protects your cells from damage but your body doesn’t produce enough of it when you are old. That is why walnuts really come in handy if you want to stay youthful.
Good blood circulation
Walnuts contain potassium. As a result, eating a lot of them can help keep your blood pressure normal and improve your blood vessel function.
A boost of energy
By eating walnuts every day, you get a nice daily dosage of calories, proteins, and fibers. This will help boost your energy levels. And don’t worry about getting fat – there has been research which shows that eating walnuts doesn’t promote weight gain.
Low cholesterol
Walnuts can help you to lower your cholesterol levels. They are particularly good for people suffering from diabetes or heart problems.
Heart Health
Walnuts contain the amino acid l-arginine. This nutrient may offer cardiovascular benefits to people with heart disease or those who have increased risk for heart disease.
Diabetes management
The beneficial dietary fats in walnuts seem to improve metabolic parameters in some people with type 2 diabetes
How many walnuts should you eat in a day?
Wondering how many walnuts to eat per day? Walnuts are a powerhouse of nutrients, and it’s no wonder that they’re so good for you. A recent study at Harvard discovered how eating walnuts can lead to genetic changes which prevent cancer cells from forming.
With all this amazing news about what these tasty treats may do inside your body – not only will 1-2 per day be enough–you’ll want more!
Walnuts Nutrition Facts
So, what is it in walnuts that make them so healthy? They are about 65% fat and about 15% protein. They’re also low in carbs and high in fiber. Here’s a breakdown of walnut nutrition facts:
A 1-ounce (30-gram) serving of walnuts — about 14 halves — provides the following nutrients:
- Calories: 185
- Water: 4%
- Protein: 4.3 grams
- Carbs: 3.9 grams
- Sugar: 0.7 grams
- Fiber: 1.9 grams
- Fat: 18.5 grams
Easy Recipes With Walnuts
As you can see walnuts contain a lot of minerals, vitamins and other valuable nutrients. Now that you know all about the amazing health benefits of walnuts, how do you get more of them in your diet?
Start sauteing your stir-fries in walnut oil, toss a few walnuts onto a salad, or into homemade fried rice (make my easy roasted beet salad with blue cheese and walnuts! YUM!) (make my easy roasted beet salad with blue cheese and walnuts! YUM!). Make up a batch of homemade trail mix or chop some up to put in your morning pancakes.
There are so many health benefits of walnuts that we should be throwing a few into just about everything we eat! Check out these sweet and savory walnut recipes for inspiration! What are YOUR favorite walnut recipes? Please share!
Diane is a professional blogger and nationally certified pharmacy technician at Good Pill Pharmacy. She earned her BS in Microbiology at the University of New Hampshire and has worked in cancer research, academics, and biotechnology. Concern over the growing incidence of human disease and the birth of her children led her to begin living a more natural life. She quickly realized that the information she was learning along the way could be beneficial to many others and started blogging and freelance writing to share this knowledge with others. Learn more about her HERE.
I love walnuts,
they are delicious with any dried fruit like dates or raisins . I have been adding them to my daily diet for 4 months now and I have more energy then ever !
Though I still believe almonds are also very good nuts due to the fact that they have less fat than any other nut varieties,lots of fibre and a good source of protein.
Great Advice.