Walnuts may be small, but they are full of big benefits. These delicious nuts contain nutrients that help support metabolism, heart health, cognitive function, healthy weight management, and more. It’s time to put walnuts back on the menu. Here’s what you need to know.

Walnuts: The Forgotten Super Food

Walnuts are often associated with brain health, mostly because of their wrinkled appearance. And there is some truth to this. The nutrients in walnuts can help support cognitive function and much more.

Walnuts contain more polyunsaturated fats than other nuts, particularly omega-3 fatty acids. They are also a rich source of vitamins C and B6, niacin, folate, calcium, iron, potassium, phosphorus, zinc, and magnesium.

That is a lot of nutrition packed into one small package. You also get a healthy dose of fiber and essential minerals, like beta-carotene which makes walnuts more than just food for your brain. Walnuts are the ultimate “power food” and they promote your overall health in several ways.


1. Joint Health

The polyphenol compounds and phytochemical substances in walnuts help to reduce typical oxidative stress to promote mobility and flexibility in your joints. Adding walnuts to your diet can help relieve occasional joint discomfort created by everyday wear, so you don’t lose your natural get up and go.

2. Heart Health

Walnuts are rich in amino acids and omega-3 fatty acids, which help support arterial and circulatory health. They are a healthier source of fats than unsaturated fats in the processed foods commonly found in the American diet. These omega-3 fatty acids help support healthy cholesterol levels to promote proper circulation and healthy blood pressure.

3. Proper Digestion

The antioxidants in walnuts help to support the body’s natural detoxification, which supports a healthy intestinal tract. This promotes healthy digestion, proper nutrient absorption, and healthy bowel movements.


4. Healthy Weight Management

Walnuts help you feel full after consuming only a small amount. The rich source of protein and fiber promotes satiety while delivering a host of benefits, making it a healthier alternative for processed snack foods and a positive way to support healthy weight management.

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5. Blood Sugar Maintenance

Walnuts are full of the good polyunsaturated fats that can support a healthy lifestyle. By helping to keep you full instead of snacking on carbohydrate-rich or fat-filled snack food, you, nuts can help you support healthy blood sugar levels.

6. Metabolic Health

Along with essential fatty acids, walnuts also have minerals like magnesium, copper, potassium, iron, zinc, and calcium. These all contribute to metabolic processes within your body, supporting healthy growth and development, digestion, and normal energy.

7. Healthy Aging

When it comes to antioxidant-rich foods, walnuts are ranked second, after blackberries. These antioxidants help to reduce typical oxidative stress and support healthy cellular aging.

8. Proper Sleep

Sleep is necessary for your body to recharge, and the nutrients in walnuts help promote melatonin production, the hormone responsible for promoting sleep. Adding walnuts to your dinner can promote satiety and prep you for a great, restful sleep.

9. Healthy Mood

Omega- 3 fatty acids helps to support healthy brain cell and neurotransmitter activity. With the high omega-3 content in walnuts, you can help promote cognitive function and a healthy mood.

10. Hair & Skin Health

The vitamin E content in walnuts allows them to reduce typical oxidative stress, which promotes hair and skin health.

The Bottom Line

There is a lot to gain from adding walnuts to your diet. They can be easily added to meals or make the perfect snack. With essential nutrients, great taste, and versatility, walnuts are the ultimate package. Being small doesn’t stop walnuts from packing a big punch. So make sure you grab a handful today.