Walnuts: Benefits for Heart and Memory Health
Nour Nour El-Din: Walnuts are among the nutrient-rich nuts, providing protein and fiber, along with containing a plant-based type of omega-3 fatty acids and a range of beneficial plant compounds. According to a recent report published by Verywell Health, consuming a moderate amount of walnuts daily may contribute to several health benefits, the most prominent of which are:
1. Supporting heart health: The feature that distinguishes walnuts from most other nuts is that they are the only tree nuts that provide a significant amount of alpha-linolenic acid (ALA), one of the plant-based omega-3 fatty acids. The body needs to obtain omega-3s from food because it cannot synthesize these essential fats on its own. Omega-3 fatty acids are associated with supporting cardiovascular health. Therefore, adding a small handful of walnuts to your diet may be an easy way to improve the quality of fats you consume daily.
2. A dose of protein and fiber: Approximately 28 grams, or one ounce, of walnuts provides 4.32 grams of protein and 1.9 grams of fiber. Fiber helps support digestive health and promotes feelings of fullness, while the body needs protein to maintain muscles, tissues, and many vital functions.
3. Potential memory support: In a small study published in 2025, some young adults consumed a walnut-rich breakfast and then underwent cognitive tests throughout the day. The results showed that they were faster in responding to certain tests related to executive functions compared to those who had a walnut-free breakfast. They also demonstrated better performance in recalling information six hours after consuming the meal.
4. Potential reduction in the risk of certain cancers: Walnut components have also attracted interest among researchers in cancer prevention, as they contain compounds with antioxidant and anti-inflammatory properties. Some studies have linked nut and walnut consumption with a reduced risk of certain types of cancer, including colorectal and prostate cancer.
