If you are looking for a healthy snack option, 100 grams of natural walnuts is a great choice. With 671 calories per serving, walnuts are a nutrient-dense food that can provide a satisfying energy boost.

In addition to being high in calories, walnuts are also a good source of important nutrients, such as Omega-3 fatty acids, fiber, protein, and antioxidants. They are also low in carbohydrates, making them a suitable option for those following low-carbohydrate diets.

In this article, we'll explore the health benefits of walnuts and how they can fit into a healthy diet.

Walnuts are an excellent source of Omega-3 fatty acids

One of the most well-known health benefits of walnuts is their high Omega-3 content. These essential fatty acids have been shown to reduce inflammation, improve brain health, and support heart health. In fact, walnuts are one of the few plant sources of Omega-3s, making them an important addition to vegetarian and vegan diets. Just one serving of walnuts (around 28 grams) contains over 2 grams of Omega-3s!

Walnuts are high in calories

While walnuts are a nutritious food, it's important to note that they are also high in calories. 100 grams of natural walnuts contains 671 calories, which is almost a third of the daily calorie needs for an average adult. That being said, walnuts can still be a healthy addition to your diet in moderation. They are a good source of healthy fats, protein, and fiber, which can help keep you feeling full and satisfied for longer periods of time.

Walnuts are rich in antioxidants

In addition to their Omega-3 content, walnuts are also rich in antioxidants. These powerful compounds can help protect your cells against damage from harmful free radicals, which can contribute to chronic diseases such as cancer and heart disease. Some of the specific antioxidants found in walnuts include polyphenols, melatonin, and vitamin E. These compounds have been shown to have anti-inflammatory and anti-cancer properties.

Walnuts contain fiber and protein

Another benefit of walnuts is their fiber and protein content. With over 15 grams of protein and 6 grams of fiber per 100 grams, walnuts can help keep you feeling full and satisfied for longer periods of time. Incorporating walnuts into your diet can also help you meet your daily protein and fiber needs, which are important for maintaining healthy digestion and building and repairing tissues in your body.

Walnuts may help reduce inflammation

Chronic inflammation is a risk factor for many chronic diseases, such as heart disease, diabetes, and cancer. Luckily, some compounds found in walnuts have anti-inflammatory properties. For example, the Omega-3 fatty acids in walnuts have been shown to reduce levels of inflammation markers in the body. Additionally, the polyphenols and vitamin E in walnuts may also have anti-inflammatory effects.

Walnuts may have a protective effect on the brain

Some studies have suggested that eating walnuts may have a protective effect on the brain. This is likely due to their high Omega-3 content, which is important for brain health. One study found that eating walnuts regularly was associated with better memory and cognitive function in older adults. Another study found that walnuts may help reduce the risk of developing Alzheimer's disease.

Walnuts may improve heart health

Due to their Omega-3 content and other heart-healthy compounds, walnuts may also have benefits for heart health. Some studies have found that eating walnuts can help reduce LDL (bad) cholesterol levels and improve overall cholesterol ratios. Additionally, walnuts have been shown to improve blood vessel function and reduce inflammation, both of which are important for maintaining good heart health.

Walnuts may help with weight management

Despite their high calorie content, some evidence suggests that eating walnuts may actually help with weight management. This is likely due to the fact that they are filling and satisfying, and may help you eat fewer calories overall. In one study, women who ate walnuts regularly as part of a weight loss program lost more weight and had greater reductions in waist circumference than those who didn't eat walnuts. Additionally, the women who ate walnuts reported feeling less hungry overall.

Walnuts may improve bone health

Walnuts are a good source of several important minerals that are important for bone health, such as calcium, magnesium, and potassium. Additionally, some animal studies have suggested that eating walnuts may improve bone density and strength. More research is needed to determine if these benefits translate to humans.

Walnuts may have anti-cancer properties

Some evidence suggests that the antioxidants and other compounds found in walnuts may have anti-cancer properties. For example, some studies have found that eating walnuts regularly may help reduce the risk of developing breast and prostate cancer. Additionally, walnuts have been shown to have anti-inflammatory effects, which may also help reduce the risk of cancer.