When you think of Christmas, nuts probably come to mind—roasting chestnuts on an open fire, a bowl of mixed nuts waiting for the nutcracker, or a classic nut roast on the dinner table. But nuts are not just a festive treat. They are nutritional powerhouses that deserve a place in your diet all year round.

Take the humble walnut, for example. Small but mighty, walnuts support heart and gut health, nourish from the inside out, and even help protect the planet, all while tasting deliciously moreish. They make perfect canapés for dinner guests or a mid-afternoon pick-me-up at work.

According to registered nutritionist and gut health expert Dr Lucy Williamson, “Nuts are often overlooked despite being true nutritional powerhouses. They can help close the fibre gap in our diets while providing plant proteins, vitamins, minerals, antioxidants and healthy fats, all essential for age-defying vitality and a happy gut. Walnuts, in particular, are a gift of nourishment!”

In this article, Lucy shares the health benefits of walnuts and explains how this sustainable crop is taking root here in the UK, showing why you’ll want to reach for a bag of walnuts this Christmas—and beyond.

Metabolic Health and Simple Shifts

Nearly one-third of adults in the UK are affected by Metabolic Syndrome, a cluster of conditions including overweight, type 2 diabetes, high blood pressure and cholesterol imbalance. These conditions are closely linked to diet and lifestyle.

The good news is that small changes can make a big difference. Research on the Mediterranean diet shows that increasing fibre intake, exercising regularly and swapping saturated fats for plant-based unsaturated fats from nuts and olive oil can significantly reduce the risk of cardiovascular disease. Walnuts, for example, even have an approved health claim for supporting blood vessel elasticity—a crucial factor as arteries stiffen with age. They also contain up to five times more heart-healthy Omega-3 (PUFAs) than almonds or cashews.

Heart, Brain and Inflammation

Walnuts are among the richest plant sources of Omega-3, containing over 9,000 mg per 100 g, with relatively little Omega-6. This balance supports heart and brain health by reducing inflammation. Adding more Omega-3-rich foods like walnuts helps maintain cardiovascular and cognitive function over a lifetime.

A Healthy Glow

Walnuts are naturally high in vitamin E, an antioxidant essential for cell repair and skin health. Including them in your diet supports both inner and outer vitality.

Gut Health Goodness

With fibre and polyphenols, walnuts act as prebiotics, feeding gut bacteria and supporting a diverse microbiome. A healthy gut can influence digestion, mood and immunity, making walnuts a true ally for overall well-being.

Remember, plants are not just fruits and vegetables—they include nuts, seeds, grains, pulses, herbs and spices. As you aim for 30 different plant foods a week, don’t forget walnuts. For maximum benefits, enjoy them whole rather than as a nut butter to get all their nutrients while consuming only a third of the fat. Try a handful with dried fruit or on oatcakes topped with redcurrant relish and honeyed walnuts.

Sustainable Farming

The story of British walnuts is uplifting. Farmers are planting more trees, providing environmental and nutritional rewards. Visiting orchards like Sharpham Park reveals a harvest that goes from tree to plate, offering fresh, locally grown walnuts. Supporting British walnut farms is important, as nearly 99% of nuts sold in the UK are imported. Each nut represents patience, care and a connection to the land, reminding us to eat mindfully and enjoy every bite.

Festive Walnut Recipes

Red Currant, Chia Seed and Walnut Relish

A vibrant mix of berries, walnuts and chia seeds makes a gut-friendly relish perfect as a dip or topping for Greek yogurt.

Ingredients (makes 2 jam jars, serves 16)

• 300g mixed berries + 150g red currants

• 50g caster sugar

• 100g raspberry jam

• ½ cup water

• 1 tbsp chia seeds

• ½ cup chopped walnuts + walnut halves to decorate

• 1 large orange, chopped

• 1 large apple, chopped

• Greek yogurt and a drizzle of local honey

Method

1. Combine berries, sugar, jam and water in a pan, bring to the boil and simmer for 20 minutes until thickened.

2. Stir in chia seeds, walnuts, orange and apple. Lightly blend if desired.

3. Fill jars and refrigerate. Keeps for up to 2 weeks.

4. Roast walnut halves at 160° for 10 minutes, drizzle with honey.

5. Serve by swirling relish with yogurt or topping mini oatcakes with glazed walnuts.

Christmas Pancetta Salad

Serves 1 | Prep 10 mins | Cook 10 mins

• 40g watercress

• 20g pancetta

• 30g brie, sliced

• 15g crushed walnuts

• 2 tbsp cranberry sauce

• 1 tsp oil, 1 tsp wine vinegar, ½ tsp cinnamon

• Salt, pepper, pomegranate or cranberry garnish

Method

1. Fry pancetta until crisp.

2. Mix cranberry sauce with oil, vinegar and cinnamon for the dressing. Season.

3. Arrange watercress, brie and walnuts, top with pancetta and drizzle dressing.

Pheasant, Blackberry, Pear and Watercress Salad with Pickled Walnuts

Serves 4 | Prep 30 mins | Cook 5-6 mins

• Ingredients include watercress, pheasant breasts, blackberries, pears, fennel, walnuts and a spiced dressing.

• Method involves preparing pickled walnuts, griddling pheasant and pear, assembling the salad and finishing with pickled walnuts and dressing.

This season, make space for walnuts: a nourishing, sustainable snack and ingredient that supports your heart, gut and the planet. Remember, they are not just for Christmas—they are a year-round superfood.

For more information on Dr Lucy Williamson, her gut health courses and recipes, visit www.lwnutrition.co.uk