A Handful a Day for Healthier Eyes (and Heart
Small, humble, and easy to overlook — but walnuts are among the most nutrient-dense foods you can eat for both eye health and overall wellness.
Why Walnuts Are Great for Your Eyes
Walnuts (with pistachios as a close second) can be converted in small amounts to EPA (eicosapentaenoic acid), another omega-3 fatty acid the eye uses alongside DHA. They’re also packed with antioxidants and vitamin E, which work together to combat inflammation and preserve cardiovascular health.
Healthy blood flow is critical to eye health — your retina needs a steady supply of oxygen and nutrients — and walnuts support exactly that.
Fighting Inflammation From the Inside Out
Walnuts help lower C-reactive protein, a key marker of inflammation in the body. Chronic inflammation is linked to a range of eye conditions, including macular degeneration. By keeping inflammation in check, you’re giving your eyes a real line of defense.
A Bonus for Your Heart
Research from multiple large studies — including the ongoing Nurses’ Health Study — has found that a handful of walnuts a day can cut your risk of a cardiac event by as much as 50 percent. And a healthy heart means healthy blood flow to the eyes.
The FDA notes that other nuts — including almonds, hazelnuts, pecans, and peanuts — can provide similar heart benefits.
Easy Ways to Add Walnuts to Your Day
- Sprinkle them over oatmeal or yogurt in the morning
- Toss into salads for a satisfying crunch
- Mix into a broccoli and walnut stir-fry
- Keep a small handful as an afternoon snack
- Add to baked goods like banana bread or muffins
