Why walnuts could be the superhero of your dinner plate

New research shows eating walnuts can help minimise mental stress. Here’s how, plus more reasons to add them to your daily diet.

Stress levels getting on top of you? Turns out you’re not the only one, with three out of four Australians admitting that stress is taking a toll on their health.

And while research shows a variety of things can help dial down the knock-on effect stress can have – everything from prioritising sleep to exercising regularly and spending time in nature – a recent study by the University of South Australia shows walnuts have a role to play, too.

Testing the theory on 80 university students, the study found those who ate walnuts every day benefited.

“Students experience academic stress throughout their studies, which has a negative effect on their mental health,” lead researcher and PhD student Mauritz Herselman says.

“We found that those who consumed about half a cup of walnuts every day showed improvements in self-reported mental health indicators.

“Walnut consumers also showed improved metabolic biomarkers and overall sleep quality in the longer term.”

What’s so good about walnuts?

Clinical nutritionist and KYH Nutrition founder Andrea Zapantis says walnuts are a nutritional powerhouse.

“Walnuts are rich in omega-3 fatty acids, which is one of the main properties that helps to reduce inflammation, levels of cortisol and, ultimately, the impact of stress,” Andrea says.

“But they also contain several vitamins and minerals, including folic acid, magnesium, copper, phosphorus and vitamin B6.”

They’re also packed with antioxidants, with one study ranking them as having a combination of more healthful and higher-quality antioxidants than any other nut.

No surprises then that improving sleep and combating the effects of stress aren’t the only things walnuts are good for.

Research also shows how eating them regularly can improve gut health and support weight loss, may lower blood pressure and levels of LDL cholesterol – or “bad” cholesterol – and could even help improve men’s sperm vitality, motility and morphology.

A 2022 University of Minnesota study also found that people who regularly eat walnuts early on in life are more likely to do more physical activity, eat a higher quality diet and have a lower risk of heart disease as they age into midlife.

Will eating walnuts make you gain weight?

A 2020 survey shows that, on average, Australians aren’t eating enough nuts – walnuts or otherwise – to hit recommended dietary targets for good health.

“There are probably many reasons for this, including the cost of nuts, but I also think the fact that they’re calorie dense may be a deterrent for some,” Andrea says.

It’s important to note that the same study shows a higher consumption of nuts isn’t associated with weight gain.

“There needs to be more of a shift around calorie-dense foods that are nutritionally beneficial versus calorie-dense foods that are empty calories,” Andrea says.

“Nuts are so rich in nutrients, so increasing them in your diet is very important.”

• Healthy snack: Why you should go nuts for nuts

How to add more walnuts into your daily diet

Eat some every day

The Australian Dietary Guidelines recommend eating 30g of nuts most days of the week.

“The number of walnuts to aim for is about seven to 10 nuts per day,” Andrea says.

Get creative

Andrea suggests the following creative ways to eat more walnuts:

• Crush them and sprinkle over a salad, bowl of oats or slice of toast
• Add chopped walnuts to chia pudding
• Include a few walnuts in your breakfast smoothie
• For extra crunch, add crushed walnuts to hummus or other dips

“Or make a trail mix with walnuts, other nuts and a mix of seeds, and enjoy the health benefits that will follow,” she says.

Go natural

As with all nuts, eating walnuts in as natural as possible form is key, says Andrea.

“You can even purchase whole walnuts, so you can crush the shell yourself – this can be a fun snack, particularly for kids,” she says.

• Rise and shine: Protein smoothie with walnuts and berries

Written by Karen Fitall.