5 Science-Backed Benefits of Walnuts for Your Heart, Brain, and Sleep

5 Science-Backed Benefits of Walnuts for Your Heart, Brain, and Sleep

Walnuts are the only tree nuts that provide a meaningful amount of omega-3 fatty acids. Adding a small handful of walnuts to your daily routine may do more than satisfy hunger. Research suggests these nutrient-dense nuts can support heart and brain health, improve sleep quality, and may even play a role in cancer prevention. Some nutrition experts consider walnuts one of the most nutrient-packed nuts you can eat.

1. You’ll Support Your Heart Health
Walnuts stand out because they’re the only tree nut with a significant amount of alpha-linolenic acid, a plant-based omega-3 fatty acid. They’re also a staple of the Mediterranean diet, which is widely linked to better heart health.

Omega-3s help protect the heart and lower the risk of stroke, and they’re especially helpful for people living with heart disease. Since your body can’t produce omega-3s on its own, getting enough from food sources like walnuts is important.

2. You’ll Boost Your Protein and Fiber Intake
Protein and fiber are essential for keeping your body running smoothly, and walnuts offer a solid dose of both. Just one ounce of walnuts provides about 4.32 grams of protein and 1.9 grams of fiber.

Research published in the journal Nutrients found that when people who don’t usually eat nuts add just one ounce of walnuts to their daily diet, they’re likely to improve overall diet quality and increase intake of nutrients that are often lacking.

3. You’ll Give Your Brain a Daily Boost
Walnuts can be enjoyed at any time, but eating them in the morning may offer extra benefits for brain function.

A small study published in Food & Function found that people who ate walnuts at breakfast responded faster to tasks requiring executive function throughout the day. They also showed better memory recall about six hours later compared to those who didn’t eat walnuts.

4. You May Sleep More Soundly
Walnuts naturally contain melatonin, a hormone that helps signal to your body when it’s time to relax and prepare for sleep.

A 2017 review in Nutrients found that eating foods rich in melatonin may help reduce symptoms of insomnia, suggesting that walnuts could be a helpful addition to an evening snack or dinner.

5. You Could Lower Your Cancer Risk
Walnuts are often recommended to help reduce the risk of chronic diseases, and some evidence suggests they may also lower cancer risk in certain people.

Studies have linked walnut consumption to a reduced risk of prostate cancer, a lower risk of colorectal cancer, and slower growth of breast cancer tumors. However, eating walnuts alone won’t eliminate cancer risk, and no single food should replace approved medical treatments.

Easy Ways to Add More Walnuts to Your Diet
If eating plain walnuts isn’t appealing, there are plenty of simple ways to enjoy them. Try sprinkling chopped walnuts over salads or oatmeal, blending them into smoothies, or lightly roasting them for a crunchy snack.

Rather than thinking of walnuts as a cure-all, consider them one helpful way to fuel your body with essential nutrients. Eating them throughout the day can help you feel full, support digestion, and offer added health benefits along the way.