Nuts are an amazing addition to your diet anyway. However, some nuts have a high profile of nutrients that make them better than the rest. A recent study published in the Journal of Aging Research reveals that walnuts stand out among nuts for promoting healthy aging, with women who consume two servings weekly showing 20% higher odds of maintaining sound physical and mental health in their later years. The research, which followed nearly 34,000 women in their late 50s and early 60s, demonstrates walnuts’ unique role in supporting heart health, cognitive function, and overall longevity through their rich composition of omega-3 fatty acids, antioxidants, and essential nutrients.
Nutrition profile of walnuts
Walnuts distinguish themselves as a nutritional powerhouse due to their exceptional content of polyunsaturated fats, particularly omega-3 fatty acids. They are the only nuts containing significant amounts of alpha-linolenic acid (ALA). A one-ounce serving of walnuts provides valuable nutrients such as protein, fiber, and magnesium. Their heart health benefits are further highlighted by their certification with the American Heart Association’s Heart-Check mark, indicating that they meet criteria for heart-healthy food.”
Anti-ageing benefits of walnuts
The anti-aging benefits of walnuts are substantial. Walnuts contain multiple components such as fatty acids, fiber, and essential vitamins and minerals that have antioxidant and anti-inflammatory effects in the body. As far as anti-aging goes, walnuts support heart and gut health, reduce inflammation, and promote a healthy weight, which all promote optimal health and longevity.
The Nurses’ Health Study findings demonstrate walnuts’ unique connection to healthy aging. Among the 33,931 participants studied, only 16% qualified as “healthy agers,” defined as those maintaining sound mental health, freedom from major chronic diseases, and no physical disabilities.
Brain-boosting benefits of walnuts
Multiple studies indicate that regular walnut consumption can reduce the risk of various conditions, including cardiovascular disease, depression, and diabetes, while improving cognitive function and protecting against age-related mental decline. These health benefits largely stem from walnuts’ powerful antioxidants, which combat oxidative damage in the body and improve various health markers.
Cardiovascular benefits of walnuts
The cardiovascular benefits of walnuts are extensive, including their ability to lower blood pressure and reduce LDL cholesterol. A 2021 study in Circulation confirmed these findings after observing older adults consuming two daily servings of walnuts for two years. This recent trial confirms what earlier studies have found, namely, that adding walnuts to your diet appears to improve your cholesterol levels.
How many walnuts must one consume daily?
A 2023 review published in Nutrients found that consuming just 10 grams of walnuts daily (approximately five walnut halves) contributed to reduced cardiovascular disease risk. The FDA recommends consuming nuts once daily for heart health benefits. However, no single food can transform one’s diet, and overall healthy lifestyle choices remain essential. The Mayo Clinic advises adults to consume four to six servings of unsalted nuts weekly, noting that despite being healthy, nut fats should be consumed in moderation.
Choose raw, dry-roasted, or unsalted nuts to minimize added salt or sugar intake. Home-roasting raw nuts with preferred spices for a more satisfying snack experience.