Published health research reveals that walnuts are a nutritious, heart-healthy food for everyone - but women receive special benefits related to healthy ageing, fighting breast cancer, and enhancing mental, maternal and menopausal health.

Here's what the latest science says:

1. Walnuts Aid Healthy Ageing

Researchers at Brigham and Women's Hospital discovered that women who ate at least two servings of walnuts per week (56 g) during their late 50s and early 60s were more likely to age healthily compared to those who did not eat nuts. 'Ageing healthily' means longevity with sound mental health and no major chronic diseases, cognitive issues, or physical impairments after the age of 65.

2. Walnuts Might Help Fight Breast Cancer

A small pilot clinical trial with 10 middle-aged women with breast cancer found that those who consumed two daily servings of walnuts for two weeks experienced beneficial genetic changes related to breast cancer development and growth. Larger and longer studies are underway for conclusions to be drawn.

3. Walnuts Might Improve Mental Health

One study has shown that consuming about one serving of walnuts (28 g) per day might be associated with lower depression symptoms in adults. Women who eat walnuts tended to have greater interest in activities, higher energy levels, less hopelessness, better concentration, and greater optimism, compared to those who did not consume the nuts.

4. Walnuts Help Better Maternal Health

A clinical trial showed that multi-ethnic, inner-city pregnant women with metabolic risk factors (including obesity and chronic hypertension) who followed a Mediterranean-style diet including a daily 28 g portion of nuts (50% walnuts, 25% almonds, and 25% hazelnuts), and extra virgin olive oil, had a 35% lower risk for gestational diabetes and, on average, gained 2.75 pounds less, compared to women who received standard prenatal care.

5. Walnuts Might Ease Menopausal Symptoms

Research shows that, to reduce the risk of weight gain in women entering pre-menopause or menopause, a balanced diet and increased physical activity are impactful. Other strategies include eating a plant-forward diet that is low in carbs, moderate in fats, and high in protein. Also helpful are good fats such as the polyunsaturated fats found in walnuts.

The California Walnuts Commission regularly supports nutrition research by funding grants, providing walnuts for testing, and organising symposia and special events.

All content is for information only, and cannot be used in lieu of medical advice. Femina cannot be held liable for any mishap thereof