Many of us enjoy walnuts, believing they're great for brain health. But did you know that eating walnuts regularly might also lower the risk of heart disease and even extend your life?

Let's dive into the science behind walnuts and find out how many we should eat to get the most benefits.

Scientific Proof: Walnuts Reduce the Risk of Death

In 2021, researchers from Harvard University's School of Public Health published a 20-year-long study in Nutrients that analyzed data from over 93,000 people. These participants had no major illnesses like cancer or heart disease at the beginning of the study. After considering various factors, researchers found that eating walnuts was linked to a lower overall risk of death, especially from heart disease.

How Many Walnuts Should We Eat?

Studies suggest that eating more than five servings of walnuts per week (one serving is about 28 grams, or two to three walnuts) can significantly lower the risk of death. Specifically, this habit was linked to:

• A 14% reduction in overall mortality risk

• A 25% lower chance of dying from heart disease

• 1.3 years added to life expectancy

Even if we eat just two to four servings of walnuts weekly, we may still enjoy benefits like a 13% lower risk of dying from any cause and a 4% lower risk of death from heart disease, adding about one extra year to life. While these results are promising, it's important to note that the findings are observational, meaning they don't prove walnuts directly cause longer life.

Other Health Benefits of Walnuts

1. Boosts Brain Function

Walnuts are rich in healthy fats like omega-3s, linoleic acid, and alpha-linolenic acid, which support brain health. They also contain zinc and magnesium, which may help improve memory and cognitive function.

2. Protects the Heart

A study published in The Journal of the American College of Cardiology (JACC) found that walnuts help improve heart health and reduce inflammation.

3. Slows Aging

Walnuts are packed with vitamins B and E, which help protect skin cells from damage, keeping our skin youthful and slowing down aging.

4. Improves Gut Health

The fiber, omega-3s, and antioxidants in walnuts promote a healthy gut microbiome, which is essential for digestion and immunity.

5. Lowers Diabetes Risk

Harvard University researchers found that eating walnuts twice a week may lower the risk of type 2 diabetes by 24%, with women seeing the greatest benefits.

6. Enhances Sleep Quality

Walnuts help increase melatonin levels in the body, which can improve sleep quality.

How to Eat Walnuts for Maximum Benefits

1. Eat 2-3 Walnuts a Day

Experts recommend that adults consume 500 mg of omega-3 fatty acids daily, which can be met by eating two to three walnuts per day. If we eat more (up to 25-28 grams), we should adjust our diet accordingly, replacing less healthy snacks like cookies or fried foods.

2. Eat Them Fresh

Once walnuts are shelled, they're exposed to oxygen, which can lead to spoilage. If we're storing them for a long time, keeping them in a sealed bag in the freezer helps maintain freshness.

3. Choose Unsalted, Raw Walnuts

Avoid walnuts that are salted, sugared, or deep-fried, as these processing methods can create inflammation-promoting compounds, especially at temperatures above 120°C.

4. Don't Peel Off the Skin

The thin brown skin on walnuts is rich in antioxidants like flavonoids and polyphenols. Though slightly bitter, it's perfectly safe to eat and provides extra health benefits.

5. Avoid Bitter Walnuts

If a walnut tastes bitter, spit it out immediately! Bitter walnuts may be rancid due to oxidized fats or mold contamination, which can produce dangerous toxins. Roasting does not remove these harmful substances, so it's better to discard any bitter nuts.

6. Maintain a Balanced Diet

Eating walnuts alone won't make us healthy if our overall diet is poor. Instead of relying solely on walnuts, we should include them as part of a balanced diet rich in fruits, vegetables, whole grains, and lean proteins.

Final Thoughts: Make Walnuts a Part of Your Daily Routine

Eating walnuts is an easy and cost-effective way to boost our health. They support brain function, heart health, and longevity—all in a small but powerful package. If we aim for 2-3 walnuts per day, we might just add a few extra years to our lives while keeping our minds and bodies strong.

Lykkers, do you already eat walnuts regularly, or will you start after reading this? Let's chat in the comments!

Make Walnuts a Part of Your Daily Routine

Video: Body Hub