A one-ounce serving contains about 185 calories, protein, fiber, magnesium, and a high amount of alpha-linolenic acid (ALA). Walnuts are also especially rich in polyphenol antioxidants, which help protect cells from oxidative stress.
Regular walnut consumption may help support healthy cholesterol, blood pressure, blood vessels, gut bacteria, blood sugar control, and weight management when eaten in moderation. The article also highlights possible benefits for memory, mood, skin, and hair.
The article suggests eating about seven walnut halves per day and keeping the thin brown skin because it contains antioxidants. Walnuts are generally safe for most people, but anyone with a tree-nut allergy should avoid them, and portions should be controlled because they are calorie-dense.
