There are some people out there who really want you to love walnuts. I mean, you should love them regardless – they're buttery and earthy, and so fun to crack open, and if you can get a perfect half out it totally looks like a little brain! And who doesn't love delicious, tiny brains?!
But it would seem that there are darker forces afoot, working tirelessly in labs and (marketing) boardrooms to convince you of the myriad health benefits of walnuts. Let's take a peek at what's being said, and whether it's true or just nuts (zing!)
Walnuts are a good source of alpha-Linolenic acid (or ALA). It's an omega-3 fatty acid that we get from eating plants. You're no doubt familiar with the health benefits of omega-3 fatty acids, since they came into the spotlight with oily (and delicious) fish like salmon. But when salmon took a PR hit from dangerous concentrations of heavy metals like mercury in farmed stock, we needed to find a new food to give us those healthy omega-3s.
So in came plant oils, like canola, soy, flax – and even hemp – with high concentrations of ALA (and no mercury!) The only caveat is that scientists remain unsure whether the omega-3s from plant sources work as well as those from fish. Either way, getting them from plants is better than not getting any at all. And we do have to get them from somewhere; we humans lack the enzymes needed to put together the pieces on our own.
Scampering around in our blood, ALA helps reduce the amount of LDL-C (that's the "bad" cholesterol) and c-reactive protein (an inflammatory marker). They're also the building blocks for some important molecules in the brain that can impact cognitive function (how well your brain works) and your mood.
Things get a little shady (in my mind) when we look at claims that walnuts improve our reaction to stress, or can actually protect our arteries when we eat high fat meals. They come from two studies that were funded (in part) by the California Walnut Commission. Of course, other reputable bodies were also involved, including the National Institutes of Health and the Heart & Stroke Foundation of Canada.
Part of being a scientist is being a skeptic, so when there's "big walnut money" funding studies about walnuts, you have to wonder whether they're simply "discovering" an outcome that they set out to find in the first place. That said, another part of being a scientist is needing money to keep your lab open and fund your research, and many do so without compromising their ethics.
All this to say, walnuts are good for you. Their ALA is good for your heart and your brain, they're high in fibre and antioxidants, vitamins B1 and B6, and off the charts for your daily manganese. Just always remember to check your sources.
