What Happens if You Eat Walnuts Every Day? Benefits, How Many, and Side Effects

Walnut nutrition

Walnuts are among the most health-enhancing foods you can eat regularly. Eating an ounce of walnuts every day reduces your risk of heart disease and they are full of proteins, calories, and healthy fats.

Walnuts are among the most health-enhancing foods you can eat regularly. They're easy to carry and can be consumed whenever you have a few minutes. Walnut benefits include improved heart health, lowered low-density lipoprotein (LDL, "bad cholesterol"), and a boost in protein, fiber, vitamins, and minerals. These nuts provide several antioxidants and anti-inflammatory compounds that slow down aging and degenerative changes.

Walnuts have a lot of beneficial nutrients. A 100-gram portion of walnuts provides:

Energy: 654 calories

Protein: 15.2 grams

Total fats: 65.2 grams

Saturated fatty acids: 6.1 grams

Monounsaturated fatty acids: 8.9 grams

Polyunsaturated fatty acids: 47.2 grams

Fiber: 6.7 grams

Carbohydrates: 13.7 grams

Minerals: Calcium, iron, magnesium, phosphorus, sodium, potassium, zinc, copper, manganese, and selenium.

Vitamins: Vitamins A, C, E, and K, and several of the B vitamins.

At first glance, the fat content is alarming. But less than 10% of the total fats are saturated fatty acids that increase your blood cholesterol levels. Most of the fat is polyunsaturated fatty acids that are beneficial for health.