Walnut Kernels Can Reduce Systemic Inflammation! Experts Recommend Daily Consumption
Walnuts are widely recognized as a healthy food, packed with protein, minerals, vitamins, and essential fatty acids—particularly alpha-linolenic acid—making them one of the most nutritious nuts. Though seemingly ordinary, walnuts are considered an "anti-inflammatory food" by scientists. Recent research suggests that moderate walnut kernels consumption can help reduce systemic inflammation. Additionally, walnuts offer numerous other health benefits.
Eating Walnut Kernels Lowers Systemic Inflammation
A recent study published in 《Cancer Prevention Research 》by researchers at the University of Connecticut found that consuming walnut kernels increases levels of urolithin A, a compound linked to reduced inflammation throughout the body. Higher urolithin A levels also positively influence immune cells in colon polyps, potentially inhibiting colorectal cancer development.
The clinical trial involved 47 healthy adults aged 50–65. Participants avoided ellagitannin-rich foods for the first week to reset urolithin levels, then consumed 56 grams of walnut kernels daily for three weeks. Results showed that walnut intake significantly boosted urolithin A production.
Analysis of serum inflammatory markers revealed that higher urolithin A levels correlated with reduced inflammation, particularly in obese individuals. The study also found that elevated urolithin A was associated with increased levels of a hormone that suppresses colorectal cancer.
Other Impressive Benefits of Walnuts
Beyond fighting inflammation, walnuts contain many health-boosting compounds that offer additional advantages:
1、Supports Heart and Brain Health
Rich in unsaturated fats, walnuts help regulate blood lipids and maintain vascular elasticity, benefiting cardiovascular health.
Their phospholipids are highly beneficial for brain tissue, earning them the nickname "natural brain gold."
2、Prevents Constipation
High in dietary fiber, walnuts promote digestion, prevent constipation, and enhance satiety.
3、Aids Growth and Development
Walnut protein contains 18 amino acids, including all 8 essential ones, closely matching human amino acid patterns, making them ideal for growth.
4、Boosts Immunity
Vitamin E in walnuts acts as an antioxidant, combating aging and strengthening immunity.
Zinc, a key component of the pituitary gland, helps manage hypertension and cardiovascular diseases.
5、Slows Aging
Walnuts are rich in phenols and melatonin, both known for their anti-aging effects.
6、Enhances Cognitive Function
A study in Food & Function found that eating walnuts at breakfast improves glucose utilization and fatty acid metabolism, enhancing focus and cognitive flexibility.
7、Reduces Diabetes Risk
Harvard University research suggests eating walnuts twice weekly lowers type 2 diabetes risk by 24%, with stronger benefits for women.
4 Key Tips for Eating Walnuts
While walnuts are highly nutritious, moderation and mindful consumption are crucial:
1、Control Portions to Avoid Excess Calories
Due to their high fat content, overeating walnuts can lead to calorie surplus.
Dietary guidelines recommend 50–70g of nuts weekly (~10g/day, or 1–2 walnuts).
Enjoy walnut kernels in salads, yogurt, or as a snack—but avoid eating them right before bed.
2、Avoid Pairing with Strong Tea or Coffee
Tannins in tea and caffeine in coffee may interfere with iron absorption from walnuts.
3、Choose Plain, Unprocessed Walnuts
Opt for unsalted, unsweetened varieties.
Avoid deep-fried or heavily roasted walnuts, as high-temperature processing (above 120°C) increases pro-inflammatory compounds.
Keep the brown skin intact—it’s packed with antioxidants.
4、Unique Advantages of Fresh Walnut Kernels
Fresh walnut kernels have higher water content and lower calories and fat (about half that of dried walnut kernels), making them less bitter and oily while aiding calorie control.
Their carbohydrate content is roughly one-third of dried walnuts, but they contain more soluble sugars, lending a sweeter taste.
Fresh walnut kernels also provide more vitamin C and niacin than dried ones.
By incorporating walnut wisely into your diet, you can harness their anti-inflammatory and health-boosting properties effectively.
