What Happens to Your Body When You Eat Walnuts Every Day

Walnuts may benefit your heart, brain and gut health.
They are rich in plant protein, fiber, antioxidants and omega-3s.
Whether toasted or raw, walnuts add crunch and nutrition to salads, yogurt, baked goods and more.

Nuts, including walnuts, offer numerous health benefits, including for the heart and gut. Even the 2020-2025 Dietary Guidelines for Americans highlights that nuts should be included in the diets of adults and kids, due to their potential health benefits.

This brain-shaped nut is a reminder that walnuts are also great for brain health. "Walnuts contain nutrients that have antioxidant and anti-inflammatory effects, which can combat oxidative stress and ultimately delay or reduce the progression of cognitive decline," says Samina Kalloo, RDN, CDN.

Nutrition experts share what research suggests are the benefits of walnuts, how many you should eat per day to experience these benefits and some tasty tips for how to enjoy them.

Why We Love Walnuts

May Support Heart Health

While most nuts are considered heart-healthy, walnuts are Heart-Check Certified by the American Heart Association, meaning they meet the organization's criteria for being a "heart-healthy food." This includes being low in sodium, saturated fat and trans fat and containing at least 10% of the Daily Value for vitamins A and C, iron, calcium, protein or dietary fiber.

Heart-healthy foods can positively impact your lipid panel, meaning they often help decrease LDL (low-density lipoprotein) cholesterol, often referred to as "bad cholesterol."

According to 2021 research findings published in Circulation, older adults who consumed about two servings of walnuts a day for two years lowered their LDL cholesterol levels. Furthermore, consuming 10 grams of walnuts per day (about 5 walnut halves) was linked with a decreased risk of cardiovascular disease, according to a 2023 review published in Nutrients.

High LDL cholesterol levels can lead to atherosclerosis, plaque buildup in your blood vessels, which can increase inflammation and the risk for stroke or heart attack over time. "Walnuts' rich polyphenol content fights (this type of) inflammation and oxidative stress," says Kalloo.

May Improve Gut Health

Research surrounding gut health has promoted walnuts as a prebiotic. According to a 2023 review published in Antioxidants, walnuts have the potential to act as a prebiotic by serving as a source of "food" for the beneficial bacteria in your gastrointestinal system—aka probiotics. While more research is needed in this area, the findings suggest that consuming walnuts as part of a healthy diet may help lower inflammation and support gut health.

It's known that prebiotics help nourish probiotics that then confer positive benefits on the host (in this case, you). This research reinforces the beneficial properties of walnuts, linked to their polyphenol content. Walnut polyphenols are metabolized by gut microbiota to create bioactive, anti-inflammatory compounds. Adding more walnuts to your diet can help you reap these benefits for your digestive health.

May Improve Memory and Cognitive Health

Walnuts have been widely studied, with multiple research findings showing them to be beneficial to cognition, according to a 2023 review published in Nutrients. This is largely due to their omega-3 fatty acid content. Snacking on a serving or two of this brain-shaped nut may be the trick to reducing inflammation and keeping free radicals at bay. This is important, since free radicals can damage cells and lead to diseases like Alzheimer's and dementia over time.

"Walnuts contain nutrients that have antioxidant and anti-inflammatory effects, which can combat oxidative stress and ultimately delay or reduce the progression of cognitive decline," — Samina Kalloo, RDN, CDN.

Might Promote Diet Quality Among Adults and Kids Alike

A 2023 diet-modeling study published in the journal Nutrients found that adding just a small handful of walnuts to the diet of children, adolescents and adults increased the overall diet quality, due to an increase in omega-3 fats and nutrients such as potassium, magnesium, fiber and folate.

"What's interesting about this study," says Wendy Jo Peterson, M.S., RDN, a culinary dietitian and cookbook author, "is that Americans are constantly being told what they need to nix from their diet to be healthier. This study showed that a simple addition to one's diet may not only help bridge nutrient gaps, but also help families across the board increase their intakes of plant-based foods as well."

May Reduce Stress and Improve Mental Health

"Walnuts are rich in neuro-supportive compounds including melatonin, folate, vitamin E and polyphenols—all of which can be beneficial for mental health," says Kalloo.

A 2022 study published in Nutrients revealed that eating about two servings of walnuts a day for 16 weeks improved self-reported levels of stress and depression, aided in a longer period of sleep and improved overall mental health. Their results found that consuming walnuts led to improvements in the microbiome, as well.

May Help Manage Blood Sugar

"The combination of protein, fiber and healthy fats in walnuts can help to stabilize blood sugar levels," says Kalloo. This can be especially important when it comes to managing type 2 diabetes.

A 2023 review published in Nutrients showed that a higher total intake of nuts, including walnuts, was associated with a reduced risk for type 2 diabetes. It's also important to remember that one's risk for heart disease and other conditions increases with diabetes. Grabbing walnuts is a great way to reap the benefits of the omega-3s that can help improve heart health, too.

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Nutrition Information

Walnuts are filled with healthy unsaturated fats, like omega-3 fatty acids, which have shown promise in reducing inflammation and supporting heart and brain health. But that's not all these tasty nuts are good for. Here's the nutrient profile for a 1-ounce serving of walnuts, per the USDA:

Calories: 185
Total Carbohydrates: 4g
Dietary Fiber: 2g
Total Sugar: 1g
Added Sugar: 0g
Protein: 4g
Total Fat: 18.5g
Saturated Fat: 2g
Cholesterol: 0mg
Sodium: 1mg
Vitamin D: 0mcg
Calcium: 28mg
Iron: 1mg
Potassium: 125mg

Are Walnuts Safe for Everyone?

Since walnuts fall into the category of tree nuts, if you have a tree nut allergy, you should avoid walnuts.

Some people without known tree nut allergies find that walnuts make their mouth, tongue and throat sting or become itchy. This may signal an oral food allergy, referred to as oral allergy syndrome (OAS) or pollen food allergy syndrome (PFAS), according to the American Academy of Allergy, Asthma & Immunology. This type of allergy is more common in people with allergies to certain pollens, since there is a connection to pollen allergies and OAS.

The AAAAI states that OAS does not typically result in a medical emergency, though it sometimes can if there is an unknown nut allergy. If walnuts or other nuts or foods (some fruits and vegetables can also result in OAS) cause this type of reaction in your mouth, throat or tongue, avoid those foods and see a healthcare practitioner to get tested.

5 Ways to Enjoy Walnuts

A great way to make it easier to eat more walnuts is simply having them on hand. Here are a few suggestions from Kalloo and Peterson for ways to enjoy walnuts:

In salads and stir-fries: Toss a handful of walnuts into salad as a swap for croutons, or use them to top a veggie stir-fry.
In baked goods: Fold chopped walnuts into the batter of pancakes, muffins or quick breads.
In hot cereal and yogurt: Mix chopped walnuts into unsweetened yogurt or your morning oatmeal and add fresh fruit for natural sweetness.
As a replacement for meat: If you are looking to cut back on your meat consumption, Peterson suggests swapping roughly chopped walnuts for ground beef in chili, tacos or spaghetti sauce, since walnuts contain plant protein. Our Celeriac and Walnut Tacos are a great place to start.
As a coating for fish and meat: Crush walnuts and swap them for traditional breadcrumbs in recipes like our Walnut-Rosemary Crusted Salmon.

Recipes to Try

Spinach-Walnut Pesto

Pear, Gorgonzola & Walnut Salad

4.9

Sokolatakia (Chocolate-Dipped Walnut-Stuffed Prunes)

5.0

Our Expert Take

Unless you have a food allergy or intolerance to walnuts, nutrition experts advise including this stellar nut in your regular eating pattern. From recent research highlighting the role walnuts play in gut health to the long-standing reviews that show heart- and brain-health benefits, there are many positives to consuming this nut. If you're adjusting to the walnut-y taste, consider trying it with familiar favorites like these Classic Fudge Walnut Brownies or one that's sure to become a regular in your dinner rotation, like our Roasted Butternut Squash Salad with Burrata.

Frequently Asked Questions

How many walnuts should you eat in a day?

A serving of walnuts is roughly 1 ounce, or about ¼ cup. However, some studies suggest eating 1.5 to 2 ounces may be beneficial. With this in mind, and considering that walnuts are calorically dense, Kalloo recommends aiming for a handful daily to reap their many health benefits.
What happens if I eat walnuts every day?

Eating walnuts on a daily basis poses little to no harm unless you have a food sensitivity, intolerance or allergy. With that said, replacing less nutrient-dense foods with nutrient-dense options like walnuts may help you achieve your health goals. And who knows—you may experience a boost in your mood, too.
Which nut is best for memory?

While other nuts like almonds, hazelnuts and pistachios have shown promising results for memory improvement in the literature, walnuts continue to reign supreme when it comes to cognitive health. A 2025 study published in Food & Function suggests that the inclusion of walnuts at breakfast may help cognition throughout the day.