If your vitamin cupboard looks like a small supplement store, you are definitely not alone. Mine used to as well. From daily multivitamins to fish oil gelcaps, I had it all and then some. It became a really expensive health regimen!
Then one day I did a little research and found this nutrition hack that had me replacing many of these expensive bottles with one tiny food item.
Enter the cute little walnut.
Today, I want to share all the health benefits of the walnut (that you probably didn’t know about) and what supplements it replaces. There’s a lot to cover, so let’s dive in!
What Walnuts Bring to the Table
Unlike other nuts that generally only contain one or two nutrients, walnuts are absolute nutritional powerhouses. They pack a punch of vitamins, minerals, and macronutrients that your body needs and craves.
Here’s what they have to offer:
- Healthy Fats: Walnuts are loaded with polyunsaturated fats, including essential Alpha-Linolenic Acid (ALA), the plant-based form of Omega-3s
- Protein: They provide a solid source of plant-based protein to keep you feeling full and satisfied.
- Fibre: Walnuts contribute valuable dietary fibre to keep your digestion running smoothly and support a healthy microbiome by feeding beneficial gut bacteria.
- B-Complex Vitamins: Particularly Vitamin B6, folate, and thiamine, which play a huge role in energy production and nervous system health.
- Antioxidants: Walnuts actually have higher antioxidant activity than most other common nuts, thanx to high levels of polyphenols.
- Essential Minerals: A rich dose of magnesium, copper, manganese, and phosphorus.
You can check out this article for more health benefits of walnuts.
What Supplements Can Walnuts Replace?
Because of all the amazing health benefits, this daily nutrition hack will allow you to stop wasting money on unnecessary supplements, putting a ton of money back in your wallet.
- Omega-3 / Fish Oil Capsules: If you buy expensive fish oil softgels to support heart health, walnuts will take over that job. They are the only nut with a significant amount of ALA omega-3s.
- Vitamin B6 & Folate Supplements: Instead of popping a synthetic B-complex every morning just to keep your energy levels steady, walnuts deliver these vitamins naturally, which your body prefers, honestly.
- Antioxidant & Gut Support: You can skip the pricey specialty antioxidant extracts and prebiotic capsules. The polyphenols found in walnut skins fight cellular damage naturally and support a thriving gut microbiome.
More Health Perks
Beyond just replacing pills, this little magical nut also provides some pretty awesome total body benefits:
- Heart Protection: Regular consumption may help lower bad LDL cholesterol and reduce heart disease risks.
- Brain Health: They actively support cognitive function and memory with their unique blend of antioxidants and healthy fats.
Daily dose and nutritional value
You don’t need to eat a whole bag of walnuts to reap the benefits. Please don’t do that. Because they are calorie-dense, portion control is crucial.
The optimal daily serving is just one ounce, which translates to about 7 whole shelled walnuts (or 14 walnut halves). For that exact daily portion, here is the nutritional breakdown you get:
- Calories: Roughly 185 to 200 calories
- Protein: About 4.3 grams
- Fibre: About 2 grams
Eating this small amount daily gives you your full nutritional value without overdoing the calories.
There are many ways to eat walnuts aside from the obvious. Toss them in your salad. Bake with them (healthy treats, of course!), sprinkle some on top of your yogurt bowl or oatmeal. You get the idea. I love them in my daily lunch salad with shredded carrots, a Bosc pear, some cheese and a light olive oil dressing.
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final thoughts on nutrition hack
Remember to check with your doctor before stopping any supplement that he may have recommended you take.
With the high cost of just about everything these days, finding ways to save money is always a bonus, especially when it comes to our health, so I’m all about researching nutrition hacks that help keep money in my wallet!
By making this one small shift, you can ditch the synthetic pills, feed your body real food, and keep a lot more cash in your wallet where it belongs. That is a win all around.
