2. Brain Health
Walnuts have been called “brain food” for good reason. Studies have shown that the antioxidants and anti-inflammatory polyphenols found in walnuts may improve brain function and slow mental decline that occurs with aging .
Research suggests regularly eating walnuts may also support memory and help reduce brain inflammation .
3. Gut Health
Your gut health is essential to your overall well-being, and research shows walnuts can improve it. In a clinical trial, adults who ate walnuts every day had healthier gut bacteria .
Eating walnuts nourishes the beneficial bacteria that live inside your gut, promoting its health and potentially reducing disease risk .
4. Cancer Prevention
The potential role of walnuts in cancer prevention is an area of ongoing research. Microbes in your gut take compounds found in walnuts and produce urolithin compounds, which may help lower the risk for certain cancers .
5. Skin Health
The antioxidants in walnuts may also help protect your skin. Regularly eating walnuts, which are rich in Vitamin E, melatonin, and polyphenols, may help fight free radicals that can damage skin cells and cause wrinkles and dark spots .
How Many Walnuts Should You Eat?
The 2020-2025 Dietary Guidelines for Americans recommends about 5 ounces of nuts, seeds, and soy products per week for a 2,000-calorie diet .
One ounce (about a handful or 7 walnuts) contains 2 grams of fiber, 4 grams of protein, 18 grams of fat, and about 190 calories .
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