Education & Resources

Health Benefits of Walnuts

Let’s talk about Walnuts today! They are tasty and delicious as well as a rich source of heart-healthy monounsaturated fats and an excellent source of hard to find omega-3 fatty acids. Like most nuts, they can easily be added to your diet. Just chop and add to your favorite dish, trail mix, energy bar, quinoa bowl, vegetable dish, fresh fruit, or dessert.

Dietary studies prove that approximately one ounce of tree nuts per day is the minimum needed to provide significant benefits. One ounce means about 7 shelled walnuts, or 14 walnut halves.


Approximately 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids. because of this Walnuts are most beneficial for you when consumed in whole form, including the skin.

Vitamin E

Walnuts provide an unusually high level of vitamin E in the form of gamma-tocopherol. This gamma-tocopherol form of vitamin E has been found to provide significant protection from heart problems.


Some phytonutrients found in walnuts—for example, the quinone juglone—are found in virtually no other commonly-eaten foods. Other phytonutrients—like the tannin tellimagrandin or the flavonol morin—are also rare and valuable as antioxidants and anti-inflammatory nutrients. These anti-inflammatory and antioxidant phytonutrients also help explain the decreased risk of certain cancers—including prostate cancer and breast cancer—in relationship to walnut consumption.

Nutritional Information

Walnuts, English, dried pieces
1/4 or 30.00 grams
Calories: 196
GI: low

Nutrient DRI/DV
omega-3 fats: 113%
copper: 53%
manganese: 51%
molybdenum: 20%
biotin: 19%

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Aimee Vegezy

I am Aimee. Welcome to my website. Whether you are thriving with a chronic illness or just want to get a little bit healthy. I hope I can be your guide.