7 science-backed reasons soaked walnuts are great for your brain and heart, and beyond

Forget the expensive supplements. And the complicated wellness routines. Sometimes, the answer to all your worries is on your plate! For instance, having a handful of soaked walnuts in the morning. This simple ritual can really improve your memory, your heart health, aid weight loss, and also provide several health benefits. Need proof? Here are seven science-backed reasons why adding soaked walnuts to your daily routine could be a smart move for your overall well-being.

Eating walnuts for breakfast is one of the best things you can do for your brain. A 2025 study by the researchers at the University of Reading found that eating walnuts in the morning could improve brain function throughout the day for young adults. They found that eating 50g of walnuts (a generous handful) mixed into muesli and yoghurt led to faster reaction times throughout the day. It also improved memory performance later in the day. The study is published in the journal Food & Function.

Walnuts are good for your heart. Eating half a cup of walnuts every day has been shown to lower low-density lipoprotein (LDL) cholesterol, known as ‘bad cholesterol’. A 2021 study published in the American Heart Association’s flagship journal Circulation pointed out that half a cup of walnut consumption every day for two years lowered the number of total LDL particles and small LDL particles in healthy, older adults.

Walnuts are also linked with slowing cognitive decline, especially in the elderly. Researchers at the Loma Linda University Adventist Health Sciences Center found that eating walnuts may help slow cognitive decline in at-risk groups of the elderly population. Walnuts contain omega-3 fatty acids and polyphenols, which have previously been found to counteract oxidative stress and inflammation, both of which are drivers of cognitive decline. The study is published in The American Journal of Clinical Nutrition.

Walnuts are also linked with better reproductive health. A 2022 review found that eating walnuts improves sperm function by reducing oxidative damage in their membranes. The study noted that typical Western diets, which are high in processed foods, sugars, and refined grains, are linked to reduced sperm function. Having a handful of walnuts, on the other hand, is linked to better fertility and sperm function.

Though walnuts are higher in fats and calories, they promote weight loss. Research published in the Journal of the American Heart Association in 2016 found that a walnut-rich diet was associated with the same degree of weight loss as a lower-fat diet. Eating a handful of walnuts a day may be your beneficial in your weight management goals.

Want to age like fine wine? Consider having a handful of soaked walnuts every day. Forget the expensive supplements, walnuts can do just the job. They promote healthy aging. A major study published in the Nutrition Metabolism and Cardiovascular Diseases in 2022, found that people who ate walnuts early on in life showed a greater likelihood for being more physically active, having a higher quality diet, and experiencing a better heart disease risk profile as they aged into middle adulthood.

Walnuts are the key to healthy living. They also promote longevity. A 2021 study by researchers from the Harvard T.H. Chan School of Public Health found that higher walnut consumption, both in terms of the amount and frequency, may be associated with a lower risk of death and an increase in life expectancy among older adults, compared to those who do not consume walnuts. US adults were the study participants.

Walnuts are excellent source of omega-3 fats, antioxidants, and other compounds that help protect against brain decline, heart disease, and even cancer. Start by adding some soaked almonds to your breakfast. This simple addition can fuel your body, and improve your overall health.