Walnuts
Overview
Walnuts provide plant-based omega-3 (ALA), polyphenols, and ellagitannins that can be converted to urolithin A by gut bacteria, supporting mitochondrial health and cognitive function. The Green Mediterranean Diet study showed greater visceral adipose tissue loss that tracked with higher total plasma polyphenols and with the microbiome-derived markers urolithin A (via ellagitannins: walnuts/pomegranate). Walnuts are part of the Mediterranean diet pattern and support BDNF expression through exercise and polyphenol synergy.
Recipes
3 recipes containing this food
Ginger Yogurt and Blueberries
An Anti-inflammatory polyphenol-rich breakfast bowl with high fibre. Start the day with anti-inflammatory gingerols and omega 3 nuts, blueberry polyphenols, a fibre from steel rolled oats. Great to set up dopamine for focus and attention.
Mitochondrial Power Bowl
A nitrate-rich, polyphenol-dense bowl supporting mitochondrial function, ATP generation, and metabolic resilience
Rocket Lentil Avocado Midday Salad (Gut-Supporting)
Polyphenol-rich salad supporting SIRT1 activation and microbiome synchronisation
Substances
15 substances in this food
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
Copper
Cofactor in redox enzymes; dopamine β-hydroxylase; iron metabolism interplay
Histidine
Essential AA; precursor to histamine; roles in enzyme active sites
Isoleucine
Essential BCAA; energy metabolism; complements leucine/valine
Leucine
Essential BCAA; mTOR signaling; protein synthesis; cognitive load support
Linoleic Acid (LA, n-6)
Essential omega-6; precursor to arachidonic acid and eicosanoids
Lysine
Essential AA; limiting in many cereals; complements legumes
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Manganese
Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense
Methionine
Essential AA; precursor to SAMe via methylation cycle
Phenylalanine
Essential AA; precursor to tyrosine → catecholamines
Threonine
Essential AA; structural proteins; mucin production
Tryptophan
Serotonin/melatonin precursor; NAD+ pathway substrate; LAT1 transport dynamics
Urolithin A
Microbiome-derived metabolite from ellagitannins; supports mitochondrial resilience and mitophagy
Valine
Essential BCAA; supports protein balance and neurotransmitter transport competition
Preparation Notes
- Best consumed raw to preserve omega-3s and prevent oxidation
- Soaking may improve digestibility and reduce antinutrients
- Pair with other omega-3 sources for optimal DHA status (conversion from ALA is limited)
- Higher polyphenol intake and microbial diversity increase urolithin A production from ellagitannins
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Gut Microbiome | Urolithin A | Produced from ellagitannins by gut bacteria; production varies by individual gut microbiome composition, particularly Firmicutes-to-Bacteroidetes ratio; higher polyphenol intake and microbial diversity increase urolithin A production | |
| Hormonal Response | Magnesium | Supports calcium modulation along with vitamin D, taurine, phospholipids, and flavonoids; supports insulin sensitivity, sympathetic arousal, and mitochondrial excitability | |
| Inflammation | Copper | Participates in redox enzymes and antioxidant networks | |
| Inflammation | Linoleic Acid (LA, n-6) | Essential omega-6 fatty acid; precursor to arachidonic acid and eicosanoids; excessive n-6:n-3 ratios may skew toward pro-inflammatory eicosanoids | |
| Inflammation | Urolithin A | Powerful antioxidant; supports anti-inflammatory effects | |
| Insulin Response | Magnesium | Supports insulin sensitivity and glucose metabolism; magnesium deficiency is associated with insulin resistance; supports enzymes involved in glucose metabolism | |
| Methylation | Methionine | Essential amino acid that forms S-adenosylmethionine (SAMe), the universal methyl donor for neurotransmitter synthesis and membrane phospholipid methylation | |
| Mitochondrial Support | Magnesium | Supports enzymes involved in glycolysis and the Krebs cycle (processes that generate ATP from glucose); binds to ATP and all triphosphates in cells to activate them | |
| Mitochondrial Support | Manganese | Supports mitochondrial antioxidant defense through MnSOD activity | |
| Mitochondrial Support | Urolithin A | Supports mitochondrial resilience and mitophagy; improves cognitive endurance; may extend to executive function | |
| Neurochemical Balance | Copper | Cofactor in dopamine β-hydroxylase, supporting catecholamine synthesis; supports norepinephrine synthesis | |
| Neurochemical Balance | Magnesium | Broad cofactor for neurotransmitter synthesis and receptor modulation (e.g., NMDA, GABA); functions as an NMDA receptor antagonist and GABA receptor modulator; assists enzymes involved in synthesis of dopamine and serotonin | |
| Neurochemical Balance | Phenylalanine | Essential amino acid that converts to tyrosine and supports catecholamine synthesis (dopamine, norepinephrine); participates in LAT1 competition at the blood-brain barrier | |
| Neurochemical Balance | Tryptophan | Precursor for serotonin and melatonin; brain entry competes at LAT1 with other large neutral amino acids (LNAAs); carbohydrate-rich, low-protein meals raise the plasma tryptophan:LNAA ratio because insulin pushes competing LNAAs out to muscles; can feed NAD+ synthesis via the kynurenine pathway | |
| Oxidative Stress | Copper | Included in antioxidant enzyme networks; interacts with iron metabolism affecting oxidative stress | |
| Oxidative Stress | Linoleic Acid (LA, n-6) | Essential fatty acid; balance with omega-3s is emphasized for optimal inflammatory tone | |
| Oxidative Stress | Manganese | Essential cofactor for MnSOD (SOD2), supporting detoxification of superoxide within the mitochondrial matrix | |
| Oxidative Stress | Urolithin A | Powerful antioxidant; supports antioxidant defenses | |
| Stress Response | Magnesium | Helps manage stress responses; combined with vitamin D reduced behavioral problems; synergy with zinc and omega-3s reported |
References
- The Green Mediterranean Diet study showed greater visceral adipose tissue loss that tracked with higher total plasma polyphenols and with the microbiome-derived markers urolithin A (via ellagitannins: walnuts/pomegranate) Zelicha et al. 2022
- BDNF (modulator): Neurogenesis, synaptic plasticity, mood resilience; food sources include fatty fish, blueberries, turmeric, green tea, walnuts; exercise + omega-3 + polyphenol synergy boosts expression
- Walnuts mentioned as source of plant-based omega-3 (ALA) with limited conversion to DHA/EPA
- Higher polyphenol intake and microbial diversity increase urolithin A and related metabolites, supporting mitochondrial resilience and mitophagy and improving cognitive endurance