Brain & Focus
Walnuts
A tree nut shaped like the organ it's famous for supporting, with the highest omega-3 content of any common nut.
Heart Health
Brain
Anti-Inflammatory
Serving
1 oz / about 14 halves (28g)
Calories Per Serving
183
Key nutrients
Omega-3 ALA, polyphenols, vitamin E
Nutrient density
34
Why it’s worth eating
Walnuts are high in alpha-linolenic acid (a plant-based omega-3), antioxidants, and vitamin E. They support heart and brain health. Snack on walnuts or mix them into baked goods and salads.
What you may notice
Mental clarity and mood
Satiety between meals
Markers worth tracking
Omega-3 index
Lipid panel
How to eat it
Eat raw rather than roasted at high heat when possible, the polyunsaturated fats are more heat-sensitive than other nuts' fats.
Pairs well with
Vitamin C-rich fruit, supports conversion of walnut's ALA to more active omega-3 forms
A small amount of dark chocolate, a common pairing that also adds complementary flavonoids
Storage
Refrigerate or freeze in an airtight container, their high fat content means they go rancid faster than drier nuts.
The numbers, per 1 oz / about 14 halves (28g)
1%
Vitamin K
0%
Vitamin A
0%
Vitamin C
2%
Calcium
5%
Iron
11%
Magnesium
3%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
1.9g
Nuts, walnuts, English (FDC 170187)
Evidence
A
Robust and consistent LDL lowering across dozens of RCTs. Effect is real but modest, and HDL is unchanged.
Study dose vs. serving
30-60 g/day; 30 g is about 10 walnut halves. LDL fell 3.6%. Realistic serving.
Ros E, et al. WAHA trial. Circulation. 2021. DOI 10.1161/CIRCULATIONAHA.121.054051. n=628 healthy elders, 2 years.
Use caution if
You have a tree nut allergy, avoid entirely
You take blood thinners, high omega-3 intake can mildly affect clotting at high doses
Details
Type
Season
Autumn harvest, pantry year-round
Forms
Raw, roasted, oil, butter
Price
Mid
Bioactive
Alpha-linolenic acid (ALA) plus polyphenols
Heat stable
Partial - roasting can oxidise the polyunsaturated fats
Watch
Aflatoxin risk in improperly stored nuts (EU/FDA regulated).
Reliability
4 / 5
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