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 Longevity & Healthspan
Longevity nutrition focuses on extending both lifespan and healthspan - the years lived in good health. The Mediterranean and Blue Zone dietary patterns emphasize whole foods, plant-based nutrition, healthy fats, and moderate portions.
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 Longevity & Healthspan
Omega 3s
2.5gSupports longevity & healthspan by providing essential omega 3s
Magnesium
45mgSupports longevity & healthspan by providing essential magnesium
Best Ways to Eat Walnuts for Longevity & Healthspan
- Raw or lightly toasted as a snack
- Chopped into oatmeal or yogurt
- Added to salads
- Ground into pesto or nut butter
Pro Tip:
The 'longevity trifecta' is Mediterranean diet + regular movement + strong social connections. Research shows this combination can add 10-15 years to lifespan and significantly extend healthy years.
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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