What happens to your body when you eat walnuts every day?

A one-ounce serving of walnuts (about 14 halves) contains 185 calories, 18.5 grams of total fat, 2 grams of saturated fat, 4 grams of protein, 2 grams of dietary fiber, 1 milligram of sodium, 125 milligrams of potassium, 1 milligram of iron, and 28 milligrams of calcium, according to health platform Eating Well.

With this nutritional profile, here’s how adding walnuts to your daily routine may benefit your body.

Supports heart health

Walnuts have long been celebrated for their positive effects on heart health, thanks to their high levels of unsaturated fats, especially omega-3 fatty acids. The American Heart Association has even certified walnuts as a heart-healthy food, meeting strict criteria for cardiovascular well-being.

Research has shown that consuming walnuts regularly can lower LDL ("bad" cholesterol) levels and reduce the risk of cardiovascular disease. A 2023 review published in Nutrients journal found that just 10 grams of walnuts per day (about five walnut halves) could lower cardiovascular risk, which is key for preventing atherosclerosis, a condition where plaque builds up in the arteries, potentially causing heart attacks or strokes.

Improves gut health

Recent research has highlighted the potential benefits of walnuts for gut health, specifically their role as a prebiotic. Prebiotics nourish the beneficial microbes in your digestive system, promoting better digestion and a balanced microbiome.

A 2023 study published in Antioxidants journal found that walnuts could serve as a food source for these beneficial microbes, potentially reducing inflammation and improving gut health. While more studies are needed, the findings suggest that walnuts may contribute to digestive well-being due to their polyphenol content.

Walnuts on a brown bowl. Illustration photo by Unsplash

Helps improve memory and cognitive health

The omega-3 fatty acids in walnuts are not just beneficial for heart health—they also support brain function. Studies have shown that the antioxidants and anti-inflammatory properties of walnuts can reduce oxidative stress, which is linked to cognitive decline and neurodegenerative diseases like Alzheimer’s.

A 2023 review in Nutrients found that regular walnut consumption can help improve memory and cognitive function, making walnuts a smart choice for maintaining brain health as you age.

Promotes diet quality

Walnuts can significantly improve the overall quality of your diet, for both adults and children. A 2023 study revealed that adding walnuts to your meals can boost the intake of essential nutrients such as omega-3 fatty acids, fiber, potassium, magnesium, and folate. This simple change can help fill nutritional gaps and elevate the overall quality of your diet.

Dietitian Wendy Jo Peterson emphasizes how small dietary changes—like adding walnuts—can have a big impact on overall nutrition.

Improves mental health

Consuming walnuts may also benefit your mental well-being and help manage stress. Packed with neuro-supportive compounds like melatonin, folate, vitamin E, and polyphenols, walnuts have been linked to improvements in stress levels, sleep quality, and overall mental health.

A 2022 study published in Nutrients found that eating two servings of walnuts per day for 16 weeks led to reduced stress, better sleep, and improvements in mental health, including fewer symptoms of depression.

Helps manage blood sugar

Walnuts may also play a role in regulating blood sugar, particularly in managing type 2 diabetes. Their mix of healthy fats, protein, and fiber helps stabilize blood sugar levels, preventing spikes and crashes.

A 2023 review in Nutrients found that higher nut consumption, including walnuts, was associated with a reduced risk of developing type 2 diabetes. Managing blood sugar is essential not only for diabetes prevention but also for reducing the risk of heart disease, which is often linked to diabetes.