Walnuts

Walnuts - Main

About Walnuts

Walnuts are a tree nut.  The two most common types are the English Walnut (originated in Persia) and the Black Walnut (originating from Eastern North America).

Nutrition Benefits of Walnuts

The fat in walnuts is roughly 90% unsaturated fats (known as the “healthier fats”).  But whats interesting is that their unsaturated fat profile is hat their fat profile is over 80% poly-unsaturated fats and 20% mono-unsaturated fats.  Most nuts have this ratio in reverse.

Walnuts are rich in Omega-3 fats, copper, manganese, molybdenum, and biotin.  They also contain some very rare and powerful antioxidants.

There are a lot of benefits that get associated to walnuts, including brain health, improved sperm quality, heart health, cardiovascular health, cancer fighter, diabetes support (as it relates to cardiovascular health), and others.

Smoothie Tip

We recommend to store all nuts in the refrigerator or freezer.  The fats that they have can cause them to go rancid and rancid nuts are actually bad for you.

Nutrition Facts

Always discuss
with your doctor

This information is not meant to replace your doctor, but to work in tandem with your doctor’s advice. This website makes it easy for you and your doctor to select the best foods and the best smoothie recipes that you should be eating.

My Nutrition Advisor does not diagnose, cure, or treat disease.

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Recipe

Walnuts scores well for 16 health goals

This ingredient was scored for various health goals Learn more.

The Research

Cholesterol: Score 100

Summary:

Walnuts may reduce the risk of coronary artery disease and have cardioprotective properties in people with high cholesterol. They favorably alter the blood lipid levels. They have triglyceride lowering properties. They decrease total and LDL cholesterol.

References:
Human Studies:
Animal Studies:
Academic Review:

Brain: Score 96

Summary:

Walnuts may have the ability to increase inferential reasoning. They have a beneficial effect on motor and cognitive function. Walnuts may decelerate brain aging.

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Animal Studies:
Academic Review:

Infertility: Score 94

Summary:

Human: Walnuts improve semen quality in men consuming a western style diet.

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Circulatory System (Cardiovascular): Score 92

Summary:

Walnuts may decrease cardiovascular risk and coronary artery disease. They appear to have cardioprotective properties.

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Erectile Dysfunction: Score 92

Summary:

Walnuts may decrease cardiovascular risk and coronary artery disease. They appear to have cardioprotective properties.

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Human Studies:

Breast Cancer: Score 90

Summary:

Animal: Walnuts suppress breast gland tumorigenesis. They significantly inhibit breast cancer cell growth.

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Diabetes (Type 2): Score 90

Summary:

Human: Walnuts may improve metabolic parameters in type 2 diabetes.

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Fat Loss: Score 90

Summary:

Human: Walnut consumption increases satiation.

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Polycystic Ovary Disease: Score 90

Summary:

Human: Almonds may improve metabolic and endocrine parameters in PCOS.

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Prostate: Score 90

Summary:

Human: Walnuts may improve biomarkers of prostate status. Animal: Walnuts reduce tumor size and growth

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Women's Health Issues: Score 90

Summary:

Human: Almonds may improve metabolic and endocrine parameters in PCOS.

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Blood Pressure: Score 88

Summary:

Have a cardioprotective effect by affecting cholesterol

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Cancer: Score 88

Summary:

Animal: Walnuts inhibit colorectal cancer growth. They suppress mammary gland tumorigenesis. They significantly inhibit breast cancer cell growth in the mouse experimental model. In Vitro: Walnuts have anti-cancer effects through apoptosis as the relevant mechanism.

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Lab Studies:

Liver: Score 88

Summary:

Animal: Walnuts contain polyphenols that prevent chemically induced liver damage.

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Parkinson's: Score 88

Summary:

Animal: Walnuts reduced MPTP induced impairment in a mouse model of Parkinson’s disease.

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Colon Health: Score 86

Summary:

Animal: Walnuts inhibit colorectal growth in mice by suppressing angiogenesis.

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How Our Scoring System Works

For each health goal, we assigned a score to each recipe and each ingredient. This helps you better understand the correlation that medical research is suggesting between foods and benefits to various health goals. Our scoring system is based on REAL RESEARCH published on pubmed.gov. This is a website that curates over 25 million different biomedical journals.

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What we consider when creating your scores:

  • 1Type of Study (human, animal, lab, or academic review)
  • 2Amount of Research
  • 3What the Research Says
  • 4How much of the ingredient we use (for the recipes)
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