Walnuts offer various health benefits due to being a source of essential fatty acids, vitamins and minerals. Although all nuts have some nutritional benefits, a recent study has shown that walnuts are the healthiest nuts. There are several different types of walnut, but the most commonly eaten are the black walnut, the white walnut and the English walnut.

Heart health

Walnuts are an excellent source of monounsaturated fatty acids, such as oleic acid and omega-3 fatty acids. Eating a 25g portion of walnuts per day can provide approximately 90% of the recommended daily allowance of omega-3 fatty acids. These fatty acids can help to reduce the risk of high blood pressure, strokes and coronary artery disease.

It is also thought that regular consumption of walnuts can help to lower the levels of bad cholesterol (LDL) and increase the levels of good cholesterol (HDL).

Antioxidant properties

Walnuts are a source of vitamin E, which can help to protect the body from free radicals. A good intake of vitamin E can neutralise the free radicals and prevent cell damage, therefore lowering the risk of diseases such as cancer.

Vitamin C, another antioxidant vitamin, is also found in walnuts.

Fighting depression

Vitamin B9 is found in walnuts, which can help to fight off depression. This vitamin has been found to support brain function and regulate moods.

Walnuts also contain vitamin B6, a deficiency of which can prevent proper mood regulation and cause depression.

A source of minerals

Walnuts contain minerals such as potassium, calcium and magnesium. These are all important for body metabolism and for overall health.

Potassium is important for keeping the organs in good condition, as well as providing relief from stress and anxiety. It is well known that calcium is important for healthy bones, but it can also help to prevent obesity and kidney stones. Magnesium is very important for overall health, as it is necessary for nerve and muscle function, as well as helping to support the immune system.

Helping weight loss

Eating walnuts could have benefits for those who are trying to lose weight. The omega-3 fatty acids, protein and fibre found in walnuts can help to reduce hunger. A study has found that those who ate nuts at least twice a week were around 30% less likely to gain weight than those who ate no nuts at all.

How to eat more walnuts

The easiest way to eat walnuts is to enjoy them on their own as a snack. You can buy walnuts that have already been shelled, or whole ones that you can shell yourself with a nutcracker.

Others ways to eat walnuts include adding them to cereal and porridge.

Walnuts can also be toasted and added to salad or pasta. They also make a great addition to cakes such as brownies, carrot cake and coffee cake. Walnuts may be used in main meals such as meat dishes or savoury tarts.

Whether it is a sweet or savoury dish, there are plenty of ways to add walnuts to your diet.