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 Mental Health & Mood Support
Mental health is profoundly influenced by nutrition through neurotransmitter production, inflammation, and the gut-brain axis. Strategic dietary choices can support mood, reduce anxiety and depression symptoms, and improve overall emotional well-being.
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 Mental Health & Mood Support
Magnesium
45mgSupports mental health & mood support by providing essential magnesium
Best Ways to Eat Walnuts for Mental Health & Mood Support
- Raw or lightly toasted as a snack
- Chopped into oatmeal or yogurt
- Added to salads
- Ground into pesto or nut butter
Pro Tip:
The mental health diet 'foundation' is: omega-3 EPA (1-2g daily) + stable blood sugar + gut health (fermented foods + fiber) + adequate protein. This addresses inflammation, neurotransmitter production, and gut-brain connection.
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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