RICH IN NUTRIENTS
One ounce (about a quarter cup, or 14 walnut halves) provides 18 grams of good fat, 4 grams of protein, and almost 2 grams of fiber. The same amount of walnuts also gives you nearly 50% of the daily target for manganese.
THEY DELIVER HEALTHY FATS
Some fats are healthier than others. Among the healthy kinds are monounsaturated fat and polyunsaturated fat. Walnuts are one of the top foods you can eat as a source of that good polyunsaturated fat.
HELPS GUT AND HEART HEALTH
The bioactive compounds in walnuts may play an important role in altering the gut environment in ways that impact disease outcomes.
PLAYS A ROLE IN WEIGHT REGULATION
The addition of walnuts decreased feelings of hunger and improved appetite regulation. Researchers say the impact of walnuts on satiety could be due to changes to the central nervous system that affect food cues. The shift could help curb obesity risk.
MAY REDUCE RISK OF SOME CANCERS
Animal and a few human studies suggest that eating walnuts may reduce your risk of certain cancers, including breast, prostate, and colorectal cancer.
IMPROVES SPERM VITALITY
Typical Western diets, high in processed foods, sugar, and refined grains, have been linked to reduced sperm functionTrusted Source. Eating walnuts may help support sperm health and male fertility.
BENEFITS BRAIN HEALTH
Eating walnuts may help slow cognitive decline in at-risk groups of older adults.
