Walnuts
Evidence-based nutritional information, health benefits, and longevity research for walnuts. Serving size: 28g (1 oz, ~7 walnut halves)
Complete Nutritional Profile
Per 28g (1 oz, ~7 walnut halves)
Health Benefits
Evidence-based health benefits of walnuts
Highest omega-3 (ALA) content of any tree nut for cardiovascular and brain health
Ellagitannins metabolize to urolithin A, supporting mitophagy and cellular health
Rich in antioxidants and polyphenols for inflammation reduction
Supports brain health and cognitive function ("brain food" shape is apt)
Improves endothelial function and cholesterol profile
Promotes healthy gut microbiome diversity
Longevity & Healthspan Research
Latest scientific evidence on walnuts and healthy aging
How to Use Walnuts
1 oz (28g, ~7 halves) daily or 5+ servings per week. Studies showing longevity benefits used 1-2 oz daily.
- Raw: Maximum nutrient retention, especially omega-3s
- Lightly toasted: Enhances flavor without significant nutrient loss
- Added to salads or oatmeal: Convenient daily incorporation
- Avoid: High-heat roasting or cooking which oxidizes delicate omega-3 fats
Chewing thoroughly or grinding enhances nutrient absorption. Soaking overnight may reduce phytic acid and improve mineral bioavailability.
- Combine with berries for synergistic antioxidant effects
- Pair with leafy greens for complete nutritional profile
- Add to yogurt or oatmeal for protein, fiber, and healthy fat balance
- Tree nut allergy (affects ~1% of population)
- High omega-6 to omega-3 ratio (6:1) - balance with fatty fish consumption
- Calorie-dense: portion control important for weight management