Good Medicine Everyday: Walnuts / by emily penn


I pretty much love all nuts and seeds, and walnuts are no exception. They’re awesome to have on hand as a crunchy, good-for-ya snack. My personal favorite way to use walnuts is by making walnut milk. I simply blend 1 cup of walnuts (soaked overnight) with 4 cups of water and a pinch of salt for 45 seconds. I find the walnuts become so smooth and creamy that I don’t need to strain the milk! Then I use it in smoothies and mix it with chia seeds to make chia pudding that packs a serious health punch.

Let’s look at some of the amazing health benefits of walnuts (1):

  • Walnuts are one of the best plant sources of omega-3 fatty acids, which are anti-inflammatory and may help prevent heart disease. Just one 1-ounce serving of walnuts provides twice the recommended daily intake.

  • They’re good for your gut! Walnuts help promote the good bacteria in your gut and help your gut produce more butyrate, a short-chain fatty acid (SCFA) that supports gut health and fights inflammation.

  • Walnuts help control appetite and hunger, making them great for anyone trying to lose weight.

  • Walnuts may help with blood sugar control, making them protective against type 2 diabetes and helpful for anyone trying to manage their diabetes through food and lifestyle (which, ahem, you should be).

  • Walnuts and other nuts are a staple in the Mediterranean Diet, which supports a healthy heart.

  • And last but not least, walnuts are great for your brain (which they just so happen to resemble). They help protect your brain from damaging inflammation and may even support processing speed and memory.

I have to admit I also love walnuts because they’re one of the less expensive nuts out there. I get mine from Costco and that big bag will last me a long time.