Nut / Seed
Walnuts
8/10 Strong evidence
Tree nut with the highest ALA omega-3 content of common nuts, plus a unique ellagitannin profile that produces gut-derived urolithins.
Active compounds
-
Alpha-linolenic acid (ALA)
Plant omega-3 that shifts eicosanoid balance toward less inflammatory mediators
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Ellagitannins (urolithin precursors)
Gut microbiota convert to urolithins, which reduce systemic inflammation and improve mitochondrial function
Helps with
Practical tips
- Preparation
- Eat raw or lightly toasted; the skin (pellicle) contains most of the polyphenols
- Recommended amount
- 1 oz (about 14 halves) daily
- Absorption
- Store refrigerated — the high omega-3 content makes walnuts prone to rancidity
- Cautions
- Tree nut allergy; high oxalates may concern kidney stone formers