Health Benefits of Walnuts

The Health Benefits of Walnuts Explained

Saturday 04th May 2024 |

National Walnut Day will take place on 17th May this year. It is the perfect excuse to liven up mealtimes with a wholesome boost of California Walnuts.

Here are five reasons why we should all grab a bag of these nutritional powerhouses. 

  1. Packed with omega 3 to support your heart

Walnuts are the only tree nut to provide a rich source of the plant-based essential omega-3 alpha-linolenic acid (ALA) (with 2.7g in each 30 handful). As part of a healthy diet and balanced lifestyle, ALA can help maintain normal cholesterol levels if you consume 2g or more a day. So, a handful of walnuts will get you there easily! 

  1. Packed with Protein

California Walnuts contain 4.4g of protein in one healthy handful (30g). Protein is an all round super nutrient that can help maintain muscle (great if you’re active or 50 plus) and bones. 

  1. Full of Fibre

There is 1.4g of fibre in one 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. You can find fibre in many foods, including nuts and seeds but try eating more wholegrains, fruit, vegetables and pulses too. 

  1. Brain Function

Walnuts offer important nutrients that support cognitive and psychological function. They really are nutrient powerhouses, providing a source of iron and zinc, which support normal cognitive function and a source of thiamin, vitamin B6 and magnesium for normal psychological function. Registered Nutritionist Claire Baseley advises: ‘’Make sure you look after your brain and mind by getting plenty of sleep, reducing stress with techniques like meditation, and taking regular gentle exercise.”

  1. Gut health supporting 

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

Not only healthy, California Walnuts are also extremely versatile and add great taste and texture to recipes. They have a mild, smooth and creamy flavour, along with a delicious crunch.  

 To celebrate National Walnut Day and help those stuck in a lunchtime rut, California Walnuts has shared five flavoursome recipes from a range of cuisines with something to suit every midday craving. 

Bursting with goodness, the Vegan Bean & California Walnut Buddha Bowls contain three of your five a day, a good source of fibre and are low in saturated fat. Or take a lunchtime classic to the next level with the Tuna & California Walnut Jacket Potatoes, with less than 500 calories per portion it is also a good source of protein, fibre and low in saturated fat. 

Bring a tasty twist to the classic ‘beans on toast’ with Italian Bean & California Walnuts on Toast. A hearty meal, which is also a source of protein, that can be made using cannellini beans or chickpeas. For those who enjoy a bowl of soup, the colourful and nourishing Couscous and Chicken Harissa Broth is full of fibre and flavour and tastes great using a range of greens – try spinach or cabbage or swap the mangetout for sugar snaps or pak choi.

For brunch lovers the Green Shakshuka is the perfect choice. As well as containing 21g of protein (42% of our RDI), it is also a source of fibre, low in salt and contains less than 350 calories.

As well as adding a flavour boost to mealtimes, California Walnuts also offer multiple nutrition benefits from being the only tree nut to be a rich source of the plant-based omega-3, alpha-linolenic acid (ALA), 2.7g/ 30g*, 4.4g of protein and 1.4g of fibre. They are packed with antioxidants, have an approved health claim relating to CVD and have the heart healthy seal of approval from Heart UK.