Guest article written by Nutritionist Dr Lucy Williamson
What a fabulous autumn day it was discovering the walnut harvest at Sharpham Park! From gently shaking the branches of their 20-year-old organic orchard to washing, sorting, drying, and shelling, I saw firsthand how much care goes into every nut. The result? Fresh, flavourful walnuts that go straight from tree to table - a quality that truly came through during the delicious seasonal lunch prepared by chef Josh Eggleton from The Pony at Chew Valley.
I’m excited by these mighty British walnuts! A small but powerful food that supports heart and gut health, nourishes from the inside out, produced in harmony with nature by Roger, Monty and their team, all while tasting deliciously moreish…
The Walnut Nutrition Story
Often overlooked, nuts are true nutritional powerhouses. They help close the “fibre gap” in modern diets and provide plant protein, vitamins, minerals, antioxidants, and healthy fats. All of these are essential for vitality, resilience, and gut health.
Walnuts, in particular, offer an impressive nutritional profile and as a sustainable, organic crop. deserve a place at your table! They’re one of the richest plant sources of Omega-3 fatty acids, with over 9,000 mg per 100 g, and they contain relatively little Omega-6. This ratio matters: excessive Omega-6 intake (common in processed foods) can promote inflammation, while Omega-3 fats help restore balance and support both cardiovascular and cognitive health.
Almost one-third of UK adults are affected by Metabolic Syndrome, a cluster of conditions that includes overweight and obesity, type 2 diabetes, high blood pressure, and cholesterol imbalance. These are closely linked to diet and lifestyle choices.
Research on the Mediterranean diet shows that increasing fibre intake, exercising regularly, and replacing saturated fats with plant-based unsaturated fats from nuts and oils such as olive oil can significantly reduce the risk of cardiovascular disease, including stroke.¹
Walnuts also have an approved health claim for supporting blood vessel elasticity, an important factor as arteries naturally stiffen with age. Flexible arteries support healthy blood pressure and heart function. Walnuts contain up to five times more Omega-3 (PUFAs) than almonds or cashews, providing an effective source of heart-protective fats.²
A Healthy Glow too…
Walnuts are naturally high in vitamin E, a vital antioxidant that supports cell repair and skin health so they really promote both inner and outer wellbeing!
Gut health
Their rich source of fibre and polyphenols nurtures our gut bacteria too, helping our gut flora to become more diverse – one of the most important things we can do to support our Gut Health! We know from robust science that this hidden resource that we all carry inside us can help our whole health to thrive from supporting digestion, mood, and immunity to regulating inflammation and helping weight control.
Nuts also remind us that the term “plants” includes more than fruit and vegetables - they encompass nuts, seeds, grains, pulses, herbs, and spices too. So as you aim for 30 different plant foods each week, don’t forget to count walnuts.
The Sustainable Story
The walnut also has an environmental story to tell. As farmers and landowners are encouraged to plant more trees, the walnut tree offers both ecological and nutritional benefits. This was so evident at Sharpham Park where each nut represents patience, care, and connection to the land. Eating these sustainable, protein-rich foods in good company encourages us to slow down, savour each bite, and reconnect with how our food is grown.
Below pictured: Dr Lucy Williamson - Nutritionist harvesting walnuts with Val Stones - Bake-Off contestant.
Enjoy as a snack or much more…
For the biggest benefits, enjoy walnuts whole rather than as nut butter - you’ll absorb all their nutrients while consuming only about one-third of their fat content (walnuts are around 65% fat, mostly healthy ones!). Try a handful with dried fruit as a mid-morning snack, or elevate your nibbles with bite-sized oatcakes topped with redcurrant relish and honeyed walnuts - my festive recipe this year!
Photographed below: Sharpham Park 2025 Walnut Harvest Press Day & Lunch Event
The Takeaway
Understanding where our food comes from and how it supports our health, helps us to eat with greater awareness and really work with our natural biology to help us thrive!
This season, make space for the walnut: a nourishing, sustainable food that supports heart health, gut health, and the planet.
Below pictured: Dr Lucy Williamson (Nutritionist), Roger Saul, Monty Saul
Thanks and Lucy's contact links
A massive thank you to Dr Lucy Williamson for this fantastic nutrition-focused guest blog.
Instagram: instagram.com/lucywilliamsonnutrition
Website: lwnutrition.co.uk
References
¹ Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. (2018). NEJM
² Public Health England (2021). McCance and Widdowson’s The Composition of Foods Integrated Dataset.
