The gut microbiome is the enormous community of microorganisms living throughout the digestive tract.

Early research suggests that walnuts may influence the composition or activity of certain gut bacteria, although the exact health consequences are still being investigated.

For the greatest digestive benefit, combine walnuts with other fiber-rich foods such as:

• Beans

• Lentils

• Oats

• Vegetables

• Fruits

• Whole grains

• Seeds

One food alone cannot create a healthy microbiome.

Dietary variety is much more important.

7. Walnuts May Help Support Healthy Blood Sugar Control

Walnuts contain relatively little carbohydrate compared with many common snack foods.

Their combination of healthy fats, protein, and fiber can also make them a useful component of meals for people trying to build a balanced eating pattern.

Some studies have found associations between nut consumption and improved measures of metabolic health.

However, walnuts are not a treatment for diabetes.

If you have diabetes, adding walnuts to a meal may be reasonable, but it should be considered alongside your overall carbohydrate intake, medications, physical activity, and blood glucose management plan.

And remember that walnut-containing foods aren't always healthy.

Walnut cookies, cakes, sugary nut spreads, and candied walnuts can contain significant amounts of added sugar and calories.

The health properties of the whole nut don't automatically apply to every food containing walnuts.

8. They Contain Important Minerals

Walnuts provide several micronutrients, including:

• Magnesium

• Copper

• Manganese

• Phosphorus

• Small amounts of iron and zinc

These minerals participate in numerous processes throughout the body.

Magnesium, for example, contributes to normal muscle and nerve function and is involved in hundreds of biochemical reactions.

Copper plays roles in connective tissue, iron metabolism, and normal nervous system function.

Manganese contributes to metabolism and antioxidant defense.

Walnuts aren't a replacement for a varied diet, but they can contribute useful micronutrients as part of one.

9. They May Support a Healthy Inflammatory Balance

Chronic inflammation is involved in many long-term health conditions.

Walnuts contain unsaturated fats and polyphenolic compounds that have been studied for their potential effects on inflammatory pathways.

Some clinical studies have reported favorable changes in inflammatory markers following dietary interventions involving walnuts, while others have found less dramatic effects.

The evidence is therefore promising but not definitive.

It's more useful to think of walnuts as one component of an anti-inflammatory dietary pattern that also includes plenty of vegetables, fruits, whole grains, legumes, fish or other healthy protein sources, and minimally processed foods.

10. Walnuts May Benefit Blood Vessel Function

Healthy blood vessels are essential for cardiovascular health.

Some research has examined whether walnut consumption can improve endothelial function, which refers to how well the inner lining of blood vessels works.

Because walnuts contain unsaturated fats, polyphenols, and ALA, researchers have proposed several mechanisms through which they might influence vascular health.

Again, one food should not be expected to transform cardiovascular health by itself.

Blood pressure, cholesterol, smoking, exercise, body weight, sleep, diabetes, and genetics all play important roles.

Walnuts can be one useful piece of that much larger picture.

How Many Walnuts Should You Eat?

There is no universal amount that every person needs.

Many dietary studies use servings around 1 ounce (28 grams) of nuts, which is approximately a small handful. For walnuts, that is roughly 7 whole shelled walnuts, although size varies.

You don't necessarily need to eat them every day to benefit from their nutrients.

The important thing is to keep portions reasonable and use them in place of less nutritious foods rather than simply adding large amounts of extra calories to your diet.

What's the Best Way to Eat Walnuts?

The simplest option is often the best.

Choose plain, unsalted walnuts when possible.

You can add them to:

Oatmeal

Sprinkle chopped walnuts over oats with fruit and yogurt.

Salads

Walnuts add crunch and healthy fats to leafy-green salads.