The American Chemical Society (ACS) is an organization chartered by the U.S. Congress to provide public access to chemistry-related research. In a recent report the ACS scientists presented an analysis revealing that walnuts contain what can be considered the optimal blend of superior-quality antioxidants when compared to all other tree and ground nuts. Antioxidants prevent or limit the potentially damaging actions of free radicals by removing their unpaired electron and converting them into less reactive compounds. Free radicals can cause damage to cellular membranes, proteins, and even DNA; as well as promote accelerated aging and disease. As stated by Joe Vinson Ph.D., who implemented the comparative analysis, “A handful of walnuts contain almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut. But unfortunately, people don’t eat a lot of them. This study suggests that consumers should eat more walnuts as part of a healthy diet.” It appears that they contain even more potent antioxidants than other healthful tree nut sources such as almonds, pecans, or even pistachios.

Vinson, who is with the University of Scranton in Pennsylvania, explains that nuts in general have a unique combination of nutritional benefits in addition to antioxidants such as the presence of high-quality protein, vitamins and minerals, and dietary fiber. Additionally, research has clearly shown an association between the regular consumption of small quantities of nuts or peanut butter with decreased risk for heart disease, specific types of cancer, gallstones, type 2 diabetes, as well as other health issues. Despite these previous findings, scientists had not yet analyzed and compared the quantity and quality of antioxidants found in varying nuts. Vinson attempted to fill this knowledge gap by examining antioxidant levels within nine different types of nuts including; walnuts, almonds, peanuts, pistachios, hazelnuts, Brazil nuts, cashews, macadamias, and pecans – with walnuts coming out on top.

Besides having the greatest antioxidant density out of all the common nuts, walnuts also have been found to contain the most potent antioxidant compound. The antioxidants in walnuts were found to be 2-15 times as potent as vitamin E. Moreover, walnuts are generally eaten raw or unroasted which allows the antioxidant compounds to maintain their integrity and potency to a greater extent than nuts that go through a heating process. Even with all the known health benefits of nuts many people are wary of consuming a healthy daily quantity due to fears of gaining weight based on their caloric density and high fat content relative to their size. Vinson’s research shows that nuts account for barely 8% of the daily antioxidants in the average person’s diet. Consumers should note that the fats inherent to nuts are polyunsaturated and monounsaturated varieties rather than the lipids that promote heart disease such as saturated fat or trans fatty acids. Related to their caloric density, regularly eating nuts in moderation does not appear to cause weight gain due to the fact that they induce the sensation of fullness in a rapid fashion and contain insoluble fiber. In a 2009 U.S. study, nut consumption was associated with a significantly lower risk of weight gain and obesity. Consumers should be cognizant of appropriate portion size to reap the benefits of walnuts without taking in excessive calories. Food for thought – it only takes seven walnuts a day to get the potential health benefits shown in nut-related research.