The one nut dietitians recommend for brain, heart, and gut health

 So your incompetent? doctor didn't recommend this over a decade ago? That's a massive amount of incompetence for your board of directors to ignore!

walnuts(18 posts to October 2014)

The one nut dietitians recommend for brain, heart, and gut health

Key Takeaways

• Walnuts stand out among nuts because they pack omega-3s along with fiber, vitamins, minerals, and plant compounds that support overall wellness.
• Eating walnuts regularly can help support brain and heart health by protecting cells, aiding focus and healthy aging, and helping maintain cholesterol, blood pressure, and blood vessel function.
• Walnuts are easy to work into meals and snacks, and storing them in an airtight container in the fridge or freezer helps keep them fresh longer.

On the whole, nuts (and seeds) are considered to be a super healthy food category thanks to the array of nutrients they provide. While the nutrition of most nuts and seeds is somewhat similar, each has a slightly different profile—and, as a result, offers slightly different health benefits.

For example, some nuts are better suited to supporting certain body systems than others. And according to three registered dietitians, one stands out as the ultimate option for supporting brain, heart, and gut health—and that’s walnuts! Read on to learn why.

Meet Our Expert

• Sarah Alsing, MS, RD, a registered dietitian and owner of Delightfully Fueled
• Lindsey Joe, RDN, a registered dietitian and creator of The Meal Planning Method
• Sam Schleiger, MS, RDN, CD, CLT, IFNCP, registered dietitian and owner of Simply Nourished Functional Nutrition

What Makes Walnuts Good for You? 

When it comes to nutrition, walnuts have so much to offer.

One of the most noteworthy attributes of these nuts is that they’re an excellent source of omega-3 fatty acids. “In fact, walnuts contain the most omega-3 fatty acids of any tree nut, including pecans, pistachios, and macadamia nuts,” explains Lindsey Joe, RDN, registered dietitian and creator of The Meal Planning Method.But that’s just the tip of the iceberg, you can also find meaningful amounts of fiber, magnesium, manganese, copper, phosphorus, zinc, vitamin B6, vitamin E, and folate in these nuts. “Walnuts also contain a bountiful amount of antioxidants and polyphenols, including ellagic acid, catechins, melatonin, and flavonoids,” adds Sam Schleiger, MS, RDN, CD, CLT, IFNCP, registered dietitian and owner of Simply Nourished Functional Nutrition.

These nutrients support several body systems. However, here we'll focus on how walnuts specifically benefit brain, heart, and gut health.

Brain Health

“It’s no coincidence that walnuts resemble the shape of a brain,” says Schleiger—and this resemblance is especially fitting when you consider the many ways this nut supports one of our body’s most important organs.

“The omega-3 fats and antioxidants in walnuts help protect brain cells and support cognitive function as we age,” adds Sarah Alsing, MS, RD registered dietitian and owner of Delightfully Fueled. But the brain health benefits of both of these nutrients goes even deeper. “Omega-3 fatty acids support communication between brain cells, memory and learning, and balanced inflammatory response within the nervous system. Meanwhile, polyphenols and other antioxidant compounds in walnuts can help neutralize free radicals, protect brain cells from oxidative damage, support healthy aging, and promote long-term cognitive resilience,” explains Schleiger.

Otherwise, magnesium, manganese, B vitamins, copper, and even slow-digesting fiber all encourage brain health in one way or another—whether that be by supporting neurotransmitter health, sleep quality, focus, concentration, blood sugar stabilization, mood, or overall nervous system health.

“While no single food can guarantee better brain health, research suggests that regularly including walnuts as part of an overall healthy eating pattern may help support your cognitive function (from focus and concentration to learning and information processing) and healthy aging,” Joe summarizes.

Heart Health

The omega-3 fatty acids in walnuts also support heart health. “Many people hear the word ‘fat’ and automatically assume it's bad for their heart, but the omega-3 fatty acids in walnuts can help support healthy blood vessels, healthy cholesterol levels, and a healthy inflammatory response,” explains Joe.

Meanwhile, the fiber in walnuts can actually bind to dietary cholesterol in the small intestine, helping to remove it from the body instead of being absorbed into the blood stream—another win for cardiovascular health. “Walnuts also provide antioxidants that help protect cells against oxidative stress, a process that can contribute to the development of heart disease,” adds Alsing. 

And that’s not all when it comes to the heart health benefits of walnuts! “Magnesium plays a critical role in cardiovascular function by helping support healthy blood vessel relaxation, promote healthy blood pressure regulation, and support normal heart rhythm. Plus, copper and manganese help support healthy blood vessel structure and cellular protection from oxidative stress,” shares Schleiger.

The American Heart Association even backs walnuts as a heart-healthy food, shown in research to reduce heart disease risk.

Gut Health

The fiber content of walnuts also bodes well for gut health. “The fiber in walnuts helps nourish good gut bacteria and promote a healthier, more diverse gut microbiome,” shares Alsing. This complex carbohydrate also promotes digestive regularity.

The polyphenol content of these nuts bodes well for the gut, too. “These nutrients act as food for beneficial gut bacteria, helping them thrive and produce compounds that may support your digestive and overall health,” explains Joe.

And the omega-3’s in walnuts are even impactful for gut health (what can’t they do?!). “Omega-3 fats may help support healthy intestinal barrier function, a balanced inflammatory response, and communication between the gut and immune system. Since much of the immune system resides within the gut, maintaining the integrity of the gut lining is an important component of overall health,” Schleiger says.

Enjoying Walnuts at Home

It’s just an added bonus that walnuts are also incredibly delicious and easy to add to both sweet and savory recipes at home. 

“I blend walnuts with dates and roll them into balls for a simple sweet treat, mix walnuts with dried fruit for a healthy snack, or add chopped walnuts to my Greek yogurt bowls for a crunch,” shares Alsing. 

Meanwhile, Schleiger adds them to pesto, apple nachos, stuffed dates, parfaits, salads, and grain bowls. “And as a Chinese American, we love making a healthier at home version of Honey Walnut Chicken,” offers Joe.

Once you have your walnuts home, however, properly storing them is key to preventing rancidity and lengthening the shelf-life. “I like to remind people how to properly store walnuts to ensure no nut goes to waste! Simply place them in the refrigerator or freezer, not the pantry, in an airtight container to maintain freshness,” explains Joe.

Read the original article on Real Simple