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The Nutritious Walnut: Health Benefits You Need to Know

As a plant-based food company, at Rebel Food Company, we are always on the lookout for nutritious ingredients that can make a real difference to our customers' health. One such ingredient is the humble walnut. These nuts are not only delicious but are also packed with health benefits.

Here are some of the amazing health benefits of walnuts that you should know about:

  1. Heart Health: Walnuts are a rich source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. ALA has been shown to reduce inflammation and improve the function of the lining of the arteries. This, in turn, can help reduce the risk of heart disease.

  2. Brain Health: Walnuts are also rich in antioxidants and polyphenols, which can help protect the brain from oxidative stress. Studies have shown that consuming walnuts can improve cognitive function, memory, and concentration.

  3. Weight Management: Despite being calorie-dense, studies have shown that consuming walnuts can actually help with weight management. This is because walnuts are rich in fibre, protein, and healthy fats, which can help you feel full and satisfied for longer.

  4. Bone Health: Walnuts are a good source of magnesium, which is important for bone health. Magnesium helps improve bone density and reduces the risk of osteoporosis.

  5. Skin Health: The antioxidants and vitamin E present in walnuts can help protect the skin from damage caused by free radicals. This can help prevent premature aging and improve the overall health of the skin.

So, it's clear that walnuts are a powerhouse of nutrients that can benefit our health in many ways. At Rebel Food Company, we love incorporating walnuts into our snacks, such as our Triple Walnut Chocolate Cookies and Hemp And Goji Seed Nut Superfood Bars, which are a delicious and nutritious snack option for anyone looking to boost their health.

So, the next time you're looking for a healthy snack, reach for a handful of walnuts or one of our walnut-containing snacks. Your body will thank you for it!

Photo by Mustafa Akin


  • Kris-Etherton PM, Hu FB, Ros E, Sabaté J. The role of tree nuts and peanuts in the prevention of coronary heart disease: multiple potential mechanisms. J Nutr. 2008 Sep;138(9):1746S-1751S. doi: 10.1093/jn/138.9.1746S. PMID: 18716180.

  • Poulose SM, Miller MG, Shukitt-Hale B. Role of Walnuts in Maintaining Brain Health with Age. J Nutr. 2014 Apr;144(4 Suppl):561S-566S. doi: 10.3945/jn.113.184838. Epub 2014 Feb 19. PMID: 24500935; PMCID: PMC3972927.

  • Tapsell LC, Batterham MJ, Teuss G, Tan SY, Dalton S, Quick CJ, Gillen LJ, Charlton KE. Long-term effects of increased dietary polyunsaturated fat from walnuts on metabolic parameters in type II diabetes. Eur J Clin Nutr. 2009 Aug;63(8):1008-15. doi: 10.1038/ejcn.2009.23. Epub 2009 Mar 18. PMID: 19295520.

  • Veronese N, Stubbs B, Solmi M, et al. A comparison of egg and walnut consumption for 6 months on cardiovascular function and risk markers in male chronic obstructive pulmonary disease patients: a randomised controlled trial. Nutrients. 2017;9(2):89. doi:10.3390/nu9020089


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