Walnuts Reign Supreme

Picture of a brain and a shelled walnut comparing how similar they look.
Image created by Author

Did you ever notice the similarity in the appearance of a walnut and a brain?

I think it’s nature’s way of telling us that it is “smart” to eat them. (Not brains, nuts- just to be clear.)

Here are some outcomes from various studies cited in the Journal, Royal Society of Chemistry.

According to them, it appears that walnuts reign as the master nut (and all this time, I thought that was me).

They studied both raw and roasted, and there was not enough difference to choose one over the other, so pick your poison. Raw or roasted, you can’t go wrong, and if you opt for walnuts over some chemically laden processed snack, you really will be choosing health over poison.


  1. Provide a feeling of satiety or fullness.
  2. Are high in beneficial unsaturated healthy fats.
  3. Are low in saturated fat
  4. Are high in fiber.
  5. Are very high in antioxidants
  6. Increase elevated resting energy expenditure and elicit a thermogenic effect of feeding, which means you are burning more calories while doing nothing.
  7. Lower cholesterol (likely due to polyphenols).
  8. Are higher in polyphenols than all other nuts (Brazil, hazelnut, peanut, pecan, cashew, macadamia, almond, and pistachio.)
  9. Improve endothelial function (heart and blood vessel health).
  10. Make a healthy, nutritious snack that does not cause weight gain when eaten in moderation.

I like to eat 1/4 cup of raw walnuts with two pieces of dark chocolate every day at around 3:00 pm. That is when I usually start to crave a snack.

Another way to add some walnuts to your diet is to add them to your salad. Here is a recipe for spinach salad with apples, walnuts, cranberries, and feta cheese. Yum.

You can undoubtedly toss them into your regular garden salad, though, which adds a nice crunch and additional flavor.

If you enjoyed learning about walnuts, you might be interested in reading:

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