Citizen NewsNG 
Walnuts are nutrient-dense nuts packed with alpha-linolenic acid (ALA) omega-3 fatty acids, antioxidants, fiber, and healthy unsaturated fats.
Major Health Benefits
• Heart Health
Walnuts are exceptionally high in plant-based omega-3 fatty acids (ALA). Regular consumption helps lower total cholesterol, LDL (“bad”) cholesterol, triglycerides, and blood pressure.
Brain and Cognitive Function
It is rich in antioxidants, vitamin E, and polyphenols, walnuts protect brain cells from oxidative stress and may help improve memory, processing speed, and cognitive function as you age.
Gut Health
Walnuts act as prebiotics by feeding beneficial microbes in your gut, promoting a healthier and more diverse microbiome.
Weight Management
Despite being high in calories, the combination of protein, fiber, and healthy fats helps promote satiety (fullness) and curb cravings without necessarily causing weight gain.
Blood Sugar Control
Walnuts’ low glycemic index, fiber, and healthy fats support stable blood sugar levels, which can help lower the risk of type 2 diabetes.
Cancer and Inflammation Reduction
Compounds and urolithins produced when your gut processes walnut nutrients help decrease systemic inflammation and may reduce the risk of certain cancers.
Recommended Serving Size
About 1 ounce (roughly 12 to 14 walnut halves or a quarter-cup, or 30–60 grams daily) is enough to reap the benefits.
