Nuts have generally been considered to be a healthy snack choice, although excess consumption of oil-roasted and salted nuts is not ideal. Among the most healthy of the nuts is walnuts. They’re an excellent source of healthy fats, fiber, and anti-oxidants, as well as providing protein, vitamin E, and copper.

Top of mind in terms of the benefits of walnuts is brain health. They contain compounds that protect the brain from oxidative stress and inflammation. Studies also indicate that walnuts reduce brain shrinkage and cognitive decline associated with aging.

Walnuts are a good source of alpha-linolenic acic (ALA), an omega-3 fatty acid which lowers inflammation as well as LDL cholesterol and triglycerides, making them a great addition to the diet for reducing heart disease risk.

Walnuts contain high levels of anti-oxidants such as vitamin E and polyphenols, which help the body resist diseases. Regularly consuming them is associated with a reduced risk of Type II diabetes, and may suppress the growth of some types of cancer.

Fiber and other components of walnuts help support beneficial gut bacteria, keeping the microbiome healthy and supporting good digestion and reducing gut inflammation.

Walnuts and other nuts are sometimes avoided by dieters because of their high fat and calorie content. But because of their fiber and other nutrients, they actually help curb appetite and usually are actually more helpful than detrimental to weight loss.

The biotin, vitamin E, and copper found in walnuts has benefits for skin and hair health, as they support natural collagen formation and even help protect the skin from UV sun damage.

Other than those with allergies to walnuts (which can often be alleviated with energy based allergy desensitization techniques), they can be consumed daily for maximum benefits. About 1 to 1.5 ounces per day is a common recommendation, which is approximately 12 to 20 walnut halves (the higher end of the range is suggested for those wanting cardiovascular and/or lipid-lowering effects. Raw and unsalted with the skin on is best, as this preserves the maximum amount of anti-oxidants.

If you have trouble digesting walnuts in that quantity, it may help to soak them in water overnight. Chopping and/or chewing them thoroughly may also help with digestion.

Until next time…

George F. Best, D.C.