Walnuts: Choose This "Brainy Nut" For Health

According to recent research, walnuts are everything they’re cracked up to be… and more.

Initially nicknamed the “brain nut” for their unique shape, we now know their nutrient composition is quite brainy, as well. In fact, walnuts are the only tree nut that is rich in alpha-linolenic acid (ALA)—an essential fat that’s important for brain health, blood sugar balance, a healthy heart and more.

A recent study published in Nutrition, Metabolism and Cardiovascular Diseases found that enjoying just 4 walnuts a day significantly increased blood levels of the health-protective omega-3 essential fatty acids, alpha linolenic acid (ALA) and eicosapentaenoic acid (EPA), in 10 adults.

In addition to walnuts being a great source of omega-3 fats, they also provide healthy monounsaturated fats and are rich in antioxidants including melatonin, ellagic acid, gamma-tocopherol, carotenoids, and polyphenolic compounds.

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References (4)

Marangoni F, Colombo C, Martiello A, Poli A, Paoletti R, Galli C. Levels of the n-3 fatty acid eicosapentaenoic acid in addition to those of alpha linolenic acid are significantly raised in blood lipids by the intake of four walnuts a day in humans. Nutr Metab Cardiovasc Dis. 2006 Sep 25. (PubMed)
Patel G. Essential fats in walnuts are good for the heart and diabetes. J Am Diet Assoc. 2005 Jul;105(7):1096-7. (PubMed)
Fukuda T, Ito H, Yoshida T. Antioxidative polyphenols from walnuts (Juglans regia L.). Phytochemistry. Aug;63(7):795-801 2003. (PubMed)
Reiter RJ, Manchester LC, Tan DX. Melatonin in walnuts: influence on levels of melatonin and total antioxidant capacity of blood. Nutrition. 2005 Sep;21(9):920-4. (PubMed)

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About the author

Kelley Herring

Kelley Herring, founder of Healing Gourmet, is a natural nutrition enthusiast with a background in biochemistry. Her passion is educating on how foods promote health and protect against disease and creating simple and delicious recipes for vibrant health and enjoyment.

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