ARE WALNUTS GOOD FOR YOU.

California Walnuts ‘5 reasons why’

Tuesday 14th Nov 2023 |

Abundance of antioxidants and acids

Walnuts are the only tree nut to contain significant amounts of the plant-based essential omega-3 alpha-linolenic acid (ALA) (2.7g/30g[1]). They are also a good source of folate, vitamin B6, copper and a source of iron and zinc which contribute to the normal function of the immune system as part of a healthy balanced diet and lifestyle.[2] While a healthy immune system can’t be achieved with one food alone, a balanced diet along with physical activity and regular sleep can certainly help.

Packed with Protein

California Walnuts contain 4.4g of protein in one healthy handful (30g). Protein is essential for the body to grow and repair itself as part of a balanced diet[3] and is necessary for immunity[4].

Full of Fibre

There is 1.4g of fibre in one healthy handful of California Walnuts making it a source of fibre. In the UK, most adults are only eating an average of about 20g of fibre a day, with government guidelines recommending 30g a day[5]. Fibre is essential for your gut to work normally. It increases good bacteria which supports your immunity against inflammatory disorders and allergies[6].

Brain Boosting

Walnuts offer important nutrients that support brain health[7]. Scientific evidence suggests that including walnuts as part of a healthy diet may play a role in helping to maintain and improve cognitive health as people age[8]. Self-care is more important than ever to support mental health and overall well-being. The Centers for Disease Control (CDC) has shared tips on self-care, which include eating healthy, well-balanced meals. Walnuts can help as a food that offers the essential fatty acid omega-3 ALA (2.5g/oz) and other nutrients that may support brain health and overall wellness[9].

Good for the gut

Good gut health may be linked to a variety of health benefits including those for digestion, metabolism and the immune system[10]. Research suggests walnuts may be a good choice for gut health because of their prebiotic properties[11] with human clinical trials showing that walnut consumption may support the health of the gut and enhance the growth of beneficial bacteria[12].


[1] https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100553/nutrients

[2] EU Register of nutrition and health claims made on foods (v.3.5) (europa.eu)

[3] https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/

[4] https://www.nutrition.org.uk/healthy-sustainable-diets/protein/?level=Health%20professional#:~:text=The%20Reference%20Nutrient%20Intake%20(RNI)%20for%20protein%20for%20adults%20is,and%20for%20pregnancy%20and%20lactation.

[5] https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/

[6] https://www.bda.uk.com/resource/fibre.html#:~:text=Fibre%20is%20essential%20for%20your,2%20diabetes%20and%20bowel%20cancer.

[7] Spencer SJ, Korosi A, Layé S. et al. Food for thought: how nutrition impacts cognition and emotion. npj Sci Food. 2017;7(1).doi.org/10.1038/s41538-017-0008-y

[8] Shukitt-Hale/Tufts/Cognitive Health/Apr 2014 and Ros/Hospital Clinic/Cognition/May 11 2015

[9] Centers for Disease Control and Prevention. (2019, Sept 13). Taking Care of Your Emotional Health. https://emergency.cdc.gov/coping/selfcare.asp

[10] Wallace TC, Guarner F, Madsen K, et al. Human gut microbiota and its relationship to health and disease. Nutr Rev. 2011;69(7):392-403. doi: 10.1111/j.1753-4887.2011.00402

[11] Baer/USDA/Gut Health/Jun 01 2018, Parhofer/Univ Munich/Gut Health/Feb 22 2018, Lamendella/Penn State/Gut Health/Dec 18 2020

[12] Baer/USDA/Gut Health/Jun 01 2018, Parhofer/Univ Munich/Gut Health/Feb 22 2018, Lamendella/Penn State/Gut Health/Dec 18 2021