Back to knowledge libraryWalnuts
Walnuts are the edible seeds of the walnut tree, which is found in the Mediterranean region and Central Asia. They have a distinctive, “brain-like” shape and rich flavour.
What is the nutrient content of Walnuts?
A recommended serving size of walnuts is 30g, which is about 14 halves:
What are the health benefits of Walnuts?
1. Heart Health: Walnuts are one of the best plant sources of omega-3 fatty acids, which have been shown to reduce the risk of heart disease by lowering blood pressure, improving cholesterol levels, and reducing inflammation. This makes them a great alternative to fish and cod live oil supplements for vegans and vegetarians.
2. Brain Health: The combination of omega-3 fatty acids, antioxidants, and vitamin E in walnuts supports cognitive function, potentially helps to improve focus and attention, and may help protect against age-related brain disorders.
Where can I find Walnuts?
Walnuts may be eaten raw, as part of spreads (e.g. nut butters), and as component of many dishes, such as granolas, pesto, and desserts such as baklava.
References:
National Health Service (2020). Vitamins and Minerals. Available at:
https://www.nhs.uk/conditions/vitamins-and-minerals
/vitamin-e/#:~:text=The%20amount%20of%20vitamin
%20E,3mg%20a%20day%20for%20women [Accessed
8 November 2024].
British Heart Foundation (2024). Are nuts good for you? Available at:
https://www.bhf.org.uk/informationsupport/heart-ma
tters-magazine/nutrition/are-nuts-good-for-you
[Accessed 10 September 2024].
British Heart Foundation (2024). Omega-3 foods and your heart. Available at:
https://www.bhf.org.uk/informationsupport/heart-ma
tters-magazine/nutrition/omega-3s-and-your-heart
[Accessed 10 September 2024].
Julvez, J., Gignac, F., Fernández-Barrés, S., Romaguera, D., Sala-Vila, A., Ranzani, O. T., Persavento, C., Delgado, A., Carol, A., Torrent, J., Gonzalez, J., Roso, E., Barrera-Gómez, J., López-Vicente, M., Garcia-Esteban, R., Boucher, O., Forns, J., Burgaleta, M., Sebastián, N., Canals, J., … Sunyer, J. (2021). Walnuts, Long-Chain Polyunsaturated Fatty Acids, and Adolescent Brain Development: Protocol for the Walnuts Smart Snack Dietary Intervention Trial. Frontiers in pediatrics, 9,
https://doi.org/10.3389/fped.2021.593847
[Accessed 10 September 2024].
Lee, J., Kim, Y. S., Lee, J., Heo, S. C., Lee, K. L., Choi, S. W., & Kim, Y. (2016). Walnut Phenolic Extract and Its Bioactive Compounds Suppress Colon Cancer Cell Growth by Regulating Colon Cancer Stemness.
Nutrients, 8(7), 439. https://doi.org/10.3390/nu8070439 [Accessed 10 September 2024]
Written By:
Grace Williams, Head of Nutrition & Operations, myfood24.