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Continuing the general theme of small things you can do to make a difference, we look to walnuts to provide food for thought inside the ‘what can a person do to help with ageing’ debate.
Walnuts are more than a snack. Thanks to a distinctive mix of omega-3 fats, polyphenols and minerals, walnuts, it could be argued, should be part of everyone’s diet. Reasons being, they could have benefits that encompass the mind and body, including the skin.
Nutrient Density vs Cellular Ageing
Walnuts deliver a concentrated package of anti-inflammatory nutrients that may lower the metabolic drivers of premature ageing. At the heart of their power is an exceptional nutritional profile:
A Wealth of Healthy Fats – Walnuts are one of the best plant sources of omega-3 fatty acids in the form of alpha-linolenic acid (ALA). Research on ALA’s direct impact on the inflammatory marker C-reactive protein has yielded mixed results, but its anti-inflammatory properties are recognised as beneficial for overall health.
Powerful Antioxidants – Walnuts contain potent compounds called polyphenols, especially ellagitannins, which are concentrated in their papery skin.These act as powerful scavengers of free radicals, unstable molecules that can damage cells and contribute to ageing
Essential Minerals for Repair – They also deliver a meaningful dose of magnesium and copper, which are vital for processes like DNA repair and building collagen.
Further reading – https://pmc.ncbi.nlm.nih.gov/articles/PMC11215158/
Antioxidants In Nuts
| Nut Type | Omega‑3 ALA (g per 30 g) | Vitamin E (mg per 30 g) | Antioxidant Capacity (µmol TE per 100 g) | Protein (g per 30 g) |
|---|---|---|---|---|
| Walnuts | 2.57 | 0.20 | 13 541 | 4.32 |
| Almonds | 0.01 | 7.27 | 4 454 | 6.0 |
| Brazil Nuts | 0.02 | 1.6 | 1 419 | 4.0 |
| Pistachios | 0.06 | 0.8 | 7 675 | 6.0 |
Walnuts and Cognitive Longevity
The same nutrients that protect your body may also safeguard your brain. The unique combination of fats and antioxidants in walnuts appears to support cognitive function and long-term brain health. A large 2021 analysis in the journal Public Health Nutrition examined over 3,600 adults over 65 and found that even a modest intake of walnuts was linked to better cognitive performance (measured by observation). Scientists believe these cognitive benefits may stem from several key actions:
Boosting Brain Blood Flow – The plant-based omega-3 ALA found in walnuts helps produce nitric oxide, a molecule that relaxes blood vessels and may improve blood flow to the brain, delivering vital oxygen and nutrients.
Calming Inflammation – The potent polyphenols in walnuts may help reduce neuro-inflammation, which is increasingly linked to cognitive decline.
Supporting Brain Cells – With a connection to helping to maintain steady blood sugar levels, it is proposed that walnuts can protect sensitive brain regions like the hippocampus, which plays a critical role in memory and learning.
Maybe Mother Nature is giving us a clue with the brain-like structure of both halves of a walnut.
Further reading: https://pmc.ncbi.nlm.nih.gov/articles/PMC10195479/
Skin Defence and Repair
Your diet has a connection with your skin health, and walnuts are a fantastic addition for promoting a natural glow. The same antioxidant and anti-inflammatory compounds that benefit your body and mind can also help protect and repair your skin from the inside out.
The findings of this early-stage research seem promising. A pre-clinical study published in the journal Food & Function discovered that peptides from walnut protein helped repair UV-damaged skin by boosting the production of collagen and hyaluronic acid. At the same time, they helped reduce the activity of an enzyme that breaks down collagen.
Human dermatology trials are still limited, but the logic is sound: – the powerful antioxidants in walnuts that fight systemic inflammation can also help neutralise damaging free radicals (often called ROS, short for reactive oxygen species) in the skin, which are a major cause of premature ageing.
Further reading: https://pubmed.ncbi.nlm.nih.gov/31577280/?utm_source=chatgpt.com
The FDA
Walnuts For Your Heart
Perhaps one of the most well-studied benefits of walnuts lies in their profound impact on heart health. The mechanisms behind this benefit are multi-faceted.
Lowering “Bad” Cholesterol – Consistent research shows that regular walnut consumption can significantly lower total and LDL (low-density lipoprotein) cholesterol, which is a primary risk factor for plaque buildup in arteries. A long-term study published in Circulation found that daily walnut intake for two years modestly lowered LDL cholesterol levels in healthy older adults
Improving Blood Vessel Health – Walnuts have been shown to improve the function of the endothelium, the inner lining of our blood vessels. A healthy endothelium is crucial for maintaining the flexibility and elasticity of arteries, allowing blood to flow freely. This effect is partly attributed to the high levels of alpha-linolenic acid (ALA) in walnuts.
Further reading: https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.121.054051
How Much Is Too Much?
Current evidence suggests one handful daily is safe for most adults without severe nut allergies. Walnuts’ calorie count? A 30 g portion sits under 200 kcal and often replaces less nutritious snacks, so net energy creep could be minimal if you swap out.
Further reading – https://www.healthline.com/nutrition/benefits-of-walnuts#nutritional-benefits
