As a nutrient-dense plant-based food, walnuts can support your health in different ways. Over 30 years of research suggests that they may offer benefits for heart health, cognitive health, gut health and more. That’s why
California Walnuts recommend eating a handful a day, either as a snack on their own or added to your favourite recipe, as a simple step towards a healthier life.
Benefits for heart health
Eating walnuts as part of a healthy diet may decrease your risk of heart disease, which is the number one cause of death in the UK with 160,000 people dying from heart and circulatory disease every year, as walnuts are the only tree nut to contain significant amounts of the plant-based essential omega-3 fatty acid ALA (2.7g per 30g*), which
contributes to the maintenance of normal blood cholesterol levels.
When eaten as part of a Mediterranean diet (a diet rich in fish, vegetables, fruits, whole grains, olive oil and nuts, legumes and beans) walnuts may lower risk of both heart disease and stroke. A recent study shows that a Mediterranean diet including tree nuts, primarily walnuts, was associated with a 30% lower risk of cardiovascular events (heart attack, stroke, or death) and specifically a 46 percent lower risk of stroke,
when compared to a low-fat diet.
Benefits for cognitive health
Eating walnuts as part of a healthy lifestyle, may be related to
better overall cognition at older ages and possibly brain functions including memory, concentration and information processing speed in adults.
The nutrients found in walnuts, such as polyphenols and polyunsaturated fatty acid, help maintain neural membrane integrity and so eating walnuts, as part of a Mediterranean diet, is
associated with lower risk of age-related cognitive impairment, dementia, and Alzheimer’s disease. It can be associated with better memory scores, cognitive function and may improve performance in information processing speed.
Research also shows that when eaten as part of a healthy diet,
walnuts may have the potential to improve mood. Another study also showed that they may be associated with a lower risk and occurrence of depression symptoms as depression scores were 26 percent lower for walnut consumers and 8 percent lower for consumers of other nuts, compared to those who did not consume nuts at all.
Benefits for gut health
Emerging research on the gut microbiome suggests that walnuts may be one food to consider for gut health due to their prebiotic and possible role in providing a variety of associated health benefits. Results from a recent study demonstrate that consuming walnuts enriches certain gut bacteria in the digestive system associated with improvements in blood pressure and cholesterol. Researchers believe this could be due to the unique combination of bioactive compounds, fatty acids and dietary fibre found in walnuts.
The unique mild and creamy flavour of California Walnuts mean they can be enjoyed in a selection of recipes from on-the-go snacks, salads, and even your favourite holiday inspired dishes. California Walnuts not only absorb the flavours of other ingredients but give your dish a nice healthy crunch too. For more information on California Walnuts, their health benefits and recipe inspiration visit
*Approx. a handful