Walnuts and Health
Natural Energy
For many years now, walnuts have been recognized as a food rich in valuable nutrients that provide numerous benefits as part of a healthy, balanced, and varied diet. Medical studies conducted around the world have carefully analyzed the effects of walnuts on human health, revealing significant benefits in several areas, from the cardiovascular and nervous systems to skin health and muscle function.
Excellent for the Heart
Regular and moderate walnut consumption (around 30 g per day) has been shown to help reduce cardiovascular risk. In particular, the natural richness of walnuts in Omega-3 and Omega-6 fatty acids supports blood vessel elasticity and helps maintain healthy cholesterol levels.
More specifically, replacing saturated fats in the diet with unsaturated fats (monounsaturated and polyunsaturated fats), which walnuts are particularly rich in, contributes to lowering LDL (Low Density Lipoprotein) cholesterol – the so-called “bad” cholesterol – while increasing HDL (High Density Lipoprotein) cholesterol, known as the “good” cholesterol.
Walnuts also contain significant amounts of thiamine (vitamin B1), which contributes to normal heart function, and potassium, an essential mineral involved in regulating blood pressure.(1)
A Friend of the Skin
The role of antioxidants in preventing cardiovascular diseases and supporting skin health has long been recognized. Walnuts contain valuable amounts of vitamin E, copper, and zinc, which help protect cells from oxidative stress, counteracting cellular aging.
It is no coincidence that walnut oil has long been used in the cosmetic industry as an ingredient in various emollient, moisturizing, and anti-aging products.(2)
Supporting Overall Well-Being
Thanks to the many minerals naturally present in this dried fruit, walnuts contribute to overall wellness and health in several ways.
Phosphorus, copper, magnesium, and iron support normal energy metabolism; magnesium and potassium contribute to normal muscle function; while magnesium and iron help reduce tiredness and fatigue.
In addition, several studies on aging have shown that walnuts, thanks in part to their iron and zinc content, may help maintain normal cognitive function.
Copper, iron, and zinc also contribute to the normal functioning of the immune system, while potassium, magnesium, and copper support the proper functioning of the nervous system.
Epidemiological studies have also identified a connection between regular walnut consumption and a reduced risk of diabetes, particularly type 2 diabetes mellitus, as well as metabolic syndromes in general. These findings suggest the need for further research, especially in relation to Omega-3, Omega-6, and the presence of unsaturated fatty acids.(3)
1 Sources: N Engl J Med 2013; 369: 2001-11. Angiology, 2005 Sep-Oct; 56(5): 581-3. J Med Food, 2011 Sep; 14(9): 890-8. Am J Clin Nutr, 2009 Jul; 90(1): 56-63.
2 Sources: Br J Nutr, 2008 Feb; 99(2): 447-8.
3 Sources: Coates A.M., Howe P.R, Edible nuts and metabolic health, Curr. Opin. Lipidol, 2007; 18: 25–30. California Walnuts, Nutrition and Scientific Research: A Resource Guide for Health Professionals, Folson CA, www.walnuts.org. Nutr J, 2008 May 2; 7: 13.
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