Why It’s Time to Add Walnuts to Your Diet (If You Haven’t Already!)
We’ve long known that walnuts are superfoods, with increasing information constantly. These little powerhouses are packed with nutrients that support gut, brain, and heart health. But their benefits stretch well beyond those big three. From improving memory to supporting blood sugar levels and even mental well-being, walnuts are one of nature’s most powerful foods. If you haven’t started including them in your daily routine, now’s a good time to start. Here’s why… and how.
1. Support a Healthy Gut
Walnuts are gaining popularity in the gut health world—and for good reason. A 2023 review published in Antioxidants suggests that walnuts may act as a prebiotic, feeding the beneficial bacteria in your digestive system. These microbes then produce anti-inflammatory compounds, thanks to the walnut's impressive polyphenol content.
Read more about prebiotics and gut health.
How to eat them:
- Sprinkle chopped walnuts into your morning yoghurt or smoothie bowl.
- Add a handful to roasted veggies or grain salads for crunch and prebiotic power.
- Stir into overnight oats for an easy, gut-friendly breakfast.
2. Boost Brainpower and Memory
Ever noticed that walnuts resemble little brains? It’s more than just a coincidence. Rich in omega-3 fatty acids and antioxidants, walnuts help combat oxidative stress and inflammation—two key factors in cognitive decline. A 2023 review in Nutrients found strong links between walnut consumption and improved cognition, memory, and even reduced risk of Alzheimer’s.
Learn more about walnuts and brain health
Smart snacking tip:
- Keep a small jar of walnut halves on your desk for a brain-boosting midday snack.
- Add them to banana bread, muesli bars or energy balls for a school-friendly lunchbox boost.
3. Improve Overall Diet Quality
According to a 2023 modelling study, simply adding a small handful of walnuts a day improved diet quality in children, teens, and adults alike. They’re naturally rich in fibre, folate, magnesium, potassium and plant-based omega-3s—nutrients many of us fall short on.
See how walnuts can help bridge nutrient gaps
Easy ways to sneak them in:
- Toss a few into your stir-fry or pasta for a texture upgrade.
- Add ground walnuts to mince-based dishes like meatballs, burgers or bolognese to up the nutrition.
- Blend into sauces or dips like walnut pesto or muhammara.
4. Support Mental Health and Reduce Stress
Walnuts contain a suite of neuro-supportive nutrients including melatonin, vitamin E, folate and—you guessed it—polyphenols. A 2022 study published in Nutrients found that two servings of walnuts per day over 16 weeks improved sleep, lowered self-reported stress levels, and boosted overall mental health.
Mood-food tip:
- Try a calming bedtime snack: a few walnuts with a slice of apple or a spoon of almond butter.
- Mix walnuts with dark chocolate and dried cherries for a feel-good trail mix.
5. Help Manage Blood Sugar
Thanks to their winning combo of protein, fibre, and healthy fats, walnuts help regulate blood sugar levels and prevent spikes—particularly helpful for those managing type 2 diabetes. A 2023 review linked higher nut consumption (including walnuts) to reduced diabetes risk.
Manage Blood Sugar and Reduce Diabetes Risk
Balancing your meals:
- Use walnuts in place of croutons in a salad for sustained energy.
- Add them to baked sweet potatoes or grain bowls to help slow down carbohydrate absorption.
- Bake them into healthy muffins made with whole grains and fruit for a smarter treat.
In a (Wal) Nutshell…
Walnuts do more than just sit on the healthy food pedestal, they earn their place with powerful, proven benefits. Whether you're supporting your gut, sharpening your mind, boosting your mood or managing blood sugar, these humble nuts have a lot to offer.
Just a handful a day, roughly 30 grams, is enough to tap into these benefits. So grab a snack, toss them into your cooking, or blend them into something delicious. However you enjoy them, your body (and mind) will thank you.
