Walnuts Overview
Walnuts are the only nut with significant amounts of omega-3 ALA, plus they provide polyphenols, vitamin E, and minerals that support heart and brain health.
Why Walnuts Helps With Brain Health
Your brain consumes about 20% of your daily calories and requires specific nutrients for optimal function. The right foods can protect against cognitive decline, enhance memory, and improve focus and mental clarity.
Walnuts Nutrition Facts
Per 28g (28g (about 1 oz or 7 walnut halves))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 185 | — |
| Protein | 4.3g | 9% |
| Total Carbohydrates | 3.9g | 1% |
| Dietary Fiber | 1.9g | 7% |
| Sugar | g | — |
| Total Fat | 18.5g | 24% |
| magnesium | 45mg | 11% |
| vitaminE | 0.2mg | 1% |
| vitaminB6 | 0.2mg | 9% |
| copper | 0.5mg | 50% |
| phosphorus | 98mg | 10% |
GI: 15 ()
Key Nutrients in Walnuts for Brain Health
Omega3
2.5gSupports brain health by providing essential omega3
VitaminE
0.2mgSupports brain health by providing essential vitamine
Best Ways to Eat Walnuts for Brain Health
- Raw or lightly toasted as a snack
- Chopped into oatmeal or yogurt
- Added to salads
- Ground into pesto or nut butter
Pro Tip:
The MIND diet specifically recommends leafy greens 6+ times/week, other vegetables once daily, berries twice/week, and fish once weekly for optimal cognitive protection.
Walnuts Health Benefits
- Highest omega-3 content of any nut
- Rich in polyphenols and antioxidants
- Supports brain function and memory
- Promotes heart health and reduces inflammation
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