The Nut Dietitians Say Can Support Your Brain, Heart, and Gut

• Walnuts are especially notable among nuts because they provide omega-3s, fiber, vitamins, minerals, and plant compounds that support overall health.
• Eating walnuts regularly may help support brain and heart health by protecting cells, supporting focus and healthy aging, and helping maintain healthy cholesterol, blood pressure, and blood vessel function.
• Walnuts are simple to add to meals and snacks, and keeping them in an airtight container in the refrigerator or freezer can help them stay fresh longer.

Nuts and seeds are widely regarded as a highly nutritious food group because of the range of nutrients they contain. While most nuts and seeds have broadly similar nutrition profiles, each offers its own mix of benefits.

Some nuts may be especially helpful for certain body systems. According to three registered dietitians, one variety stands out as the top choice for supporting brain, heart, and gut health: walnuts. Here’s why.

• 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 So Beneficial?

When it comes to nutrition, walnuts have a lot to offer.

One of their standout qualities is that they are an excellent source of omega-3 fatty acids. “In fact, walnuts contain the most omega-3 fatty acids of any tree nut, including pecans, almonds, and macadamia nuts,” explains Lindsey Joe, RDN, registered dietitian and creator of The Meal Planning Method.

But that is only part of the story. Walnuts also provide meaningful amounts of fiber, magnesium, manganese, copper, zinc, vitamin B6, vitamin E, and potassium. “Walnuts also contain a bountiful amount of plant sterols and polyphenols, including ellagic acid, catechins, melatonin, and tannins,” adds Sam Schleiger, MS, RDN, CD, CLT, IFNCP, registered dietitian and owner of Simply Nourished Functional Nutrition.

These nutrients support many body systems, but the focus here is on the ways walnuts may benefit the brain, heart, and gut.

Brain Health

“It’s no coincidence that walnuts resemble the shape of a brain,” says Schleiger, and that resemblance is especially fitting given how this nut may support one of the 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. The benefits go even further. “Omega-3 fatty acids support communication between brain cells, memory and learning, and a 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.

Other nutrients, including magnesium, manganese, copper, and slow-digesting carbohydrates, may also support brain health by helping with neurotransmitter function, sleep quality, focus, concentration, blood sugar stability, mood, and 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 cardiovascular 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.

Walnuts also contain fiber, which can bind to dietary cholesterol in the small intestine and help remove it from the body rather than allowing it to be absorbed into the bloodstream. “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 there are more heart-healthy perks. “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,” says Schleiger.

The American Heart Association also recognizes walnuts as a heart-healthy food shown in research to help reduce heart disease risk.

Gut Health

The fiber in walnuts also supports gut health. “The fiber in walnuts helps nourish good gut bacteria and promote a healthier, more diverse gut microbiome,” says Alsing. This complex carbohydrate also supports regular digestion.

Walnuts’ polyphenols are beneficial for the gut as well. “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.

Even the omega-3s in walnuts may contribute to gut health. “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.

How to Enjoy Walnuts at Home

Walnuts are not only nutritious, but also easy to enjoy in both sweet and savory dishes.

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

Walnuts are nutritious on their own, but they may be even more beneficial when paired with leafy greens, berries, and foods that provide soluble fiber and lean protein. Try combining them with spinach, blueberries, oatmeal, or Greek yogurt for an especially balanced snack or meal.

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

Once you bring walnuts home, proper storage is important to help prevent rancidity and extend 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.