Why We Should Be Eating Walnuts

Author

Ros Willicombe
March 17, 2025

Walnuts are a fantastic addition to a healthy diet, packed with numerous benefits. Here are some key reasons to consider including them in your daily routine:

  1. Nutrient-Rich: Walnuts are loaded with essential nutrients, including healthy fats, protein, fibre, vitamins, and minerals like magnesium and phosphorus.

  2. Heart Health: The omega-3 fatty acids in walnuts can help reduce inflammation and improve heart health by lowering bad cholesterol (LDL) levels and increasing good cholesterol (HDL).

  3. Antioxidants: Walnuts are high in antioxidants, which help combat oxidative stress and protect your cells from damage caused by free radicals.

  4. Brain Health: The polyunsaturated fats, polyphenolic compounds, and vitamin E found in walnuts can contribute to improved brain function and may help reduce the risk of neurodegenerative diseases.

  5. Weight Management: Despite being calorie-dense, walnuts can promote satiety and help with weight management when eaten in moderation due to their high protein and fibre content.

  6. Anti-Inflammatory Properties: Walnuts contain compounds that have anti-inflammatory effects, which can be beneficial for overall health and may help reduce the risk of chronic diseases.

  7. Bone Health: The minerals in walnuts, such as calcium, magnesium, and phosphorus, support strong and healthy bones.

  8. Gut Health: The fibre in walnuts supports a healthy digestive system and promotes the growth of beneficial gut bacteria.

  9. Skin Health: The healthy fats and antioxidants in walnuts can help keep your skin looking youthful and radiant by reducing inflammation and protecting against damage.

Adding a handful of walnuts to your daily diet can be a simple and delicious way to boost your overall health. Do you enjoy eating walnuts or have any favourite recipes that include them? Here are some ideas you could use.

Breakfast:

  1. Granola: Top your morning muesli or granola with a handful of chopped walnuts for added crunch and nutrition.

  2. Smoothies: Blend walnuts into your smoothies for a creamy texture and a boost of healthy fats.

  3. Yogurt: Sprinkle walnuts over yogurt along with some fresh fruit and honey for a tasty parfait.

Lunch:

  1. Salads: Add walnuts to your salads for extra flavour and a satisfying crunch. They pair well with greens, fruits, and cheese.

  2. Wraps: Use walnuts as a filling for wraps or sandwiches. Try combining them with chicken, avocado, and veggies.

Dinner:

  1. Pasta: Incorporate walnuts into your pasta dishes. They work great in pesto sauces or as a topping for added texture.

  2. Rice and Grain Bowls: Add walnuts to rice or grain bowls for a nutty flavour and extra nutrients.

Snacks:

  1. Trail Mix: Create your own trail mix with walnuts, dried fruits, and dark chocolate chips for a healthy snack on the go.

  2. Nut Butter: Make walnut butter by blending walnuts until smooth. Spread it on toast or use it as a dip for fruits and veggies.

Desserts:

  1. Baked Goods: Include walnuts in your baking recipes like brownies, cookies, and banana bread for a delicious twist.

  2. Energy Balls: Combine walnuts with dates, cocoa powder, and other ingredients to make energy balls for a quick and healthy treat.

Enjoy your nuts!

Warm regards

Ros

xx