They may be small and wrinkly, but don’t let looks fool you—walnuts are one of the most nutrient-dense, brain-boosting foods you can eat. And just seven raw walnuts a day might be the daily upgrade your body’s been waiting for.
First off, walnuts are loaded with omega-3s—specifically alpha-linolenic acid (ALA), a plant-based fatty acid linked to reduced inflammation and improved heart health. Just one ounce (about seven whole walnuts) provides 2.5 grams of ALA, more than any other nut. Studies have shown that regular walnut consumption can help lower LDL cholesterol and blood pressure, while improving arterial function.
But it’s not just your heart that benefits. Your brain loves walnuts, too. Research published in The Journal of Nutrition, Health & Aging found that adults who regularly ate walnuts performed better on cognitive tests over time. That’s likely due to their antioxidant load—walnuts are packed with polyphenols that help fight oxidative stress and support healthy brain aging.
And if you’re thinking about gut health (who isn’t?), walnuts shine here too. A 2018 study from UCLA found that walnut consumption increased beneficial gut bacteria, including Faecalibacterium and Roseburia, both of which are linked to anti-inflammatory effects.
Just a small handful a day—raw, unsalted, and preferably organic—can provide your body with the fiber, protein, magnesium, and key antioxidants it needs to thrive. They’re also naturally satiating, making them a great snack for weight management.
