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Health Benefits of Walnut

The health benefits of walnuts have been known since centuries. The fruit is nutrient-rich and constitutes an excellent means to deliver health promoting bioactive compounds. As such, they serve as important healthful snack items, besides being part of many traditional and new recipes of gastronomy worldwide. Frequent consumption of walnuts and other dried fruits is highly recommended to obtain the full benefit of the nutrients, bioactives, and antioxidants that they contain, together with their desirable flavour.

This article will look at some of the health benefits of walnuts and why you should include this humble nut to your daily diet plan.

1. Promotes Heart Healthy

Walnuts abound in monounsaturated fatty acids like omega 3 fatty acids and linolenic acid that have been proven to help improve heart health. Other benefits of eating walnuts is that they promote a healthy supply of lipids. Finally, walnuts play a major role in lowering bad cholesterol while increasing good cholesterol levels. Fresh raw walnuts are rich in amino acid l-arginine, and monounsaturated fatty acids like oleic acid.

2. Helps in Weight Reduction

Due to their lower carb count, consuming walnuts throughout the day can make you feel full. Walnuts are also high on fibre, and can be had along with various shakes and sweets. This ensures that you get the right amount of protein and help in healthy weight loss. However, keep in mind that excess consumption could result in weight gain.

3. Enhance Bone Density

Walnuts are a great source of copper and phosphorus which are vital in enhancing bone density. The nuts also promote increased absorption of calcium and a reduction of waste in the calcium metabolic processes. Overall, you will see a strengthening of the bones overtime.

4. Optimal Brain Development

Walnuts have for long been touted as ‘brain food’, and no, it’s not due to its shape. Rather, it’s the constitution of omega-3 fatty acids, which can help improve memory and focus. The essential ingredients of omega-3 fatty acids along with iodine and selenium provide the perfect recipe for your brain to function at its optimum best. Exams approaching soon? You know which nut to crack open first.

5. Strong Antioxidant Power

A little known fact is that walnuts are placed second on the list of antioxidant rich foods; just below blackberries. Due to the high concentration of antioxidants, walnuts have been proven to promote the slowdown of certain malignant cancers and other chronic illnesses. The antioxidants also prevent liver damage or failure due to excessive alcohol usage or extensive chemical abuse.

6. Boost Metabolism

Thanks to essential minerals like manganese, copper, iron, and other minerals present in the benefits of soaked walnuts, it can give your body’s digestive system the much needed kick. The nuts are also packed with fatty acids that assist your body’s metabolic rate, growth and development and other digestive processes.

7. Repudiate Early Stages of Diabetes

Walnuts reduce the risk of early stages of Type II diabetes as they contain a high amount of polyunsaturated and monounsaturated fats. Since the nuts do not have any carbs, this becomes an excellent alternative for individuals concerned about diabetes. However, it’s important to consume these nuts in moderation.

8. Increase Male Fertility

For men, this super nut has a number of fertility related benefits. This includes the rise in sperm count and the quality of sperm released. The nuts also help add to the vitality and mobility of the male reproductive system.

9. Enhanced Skin Care

Free radicals in the environment cause a great deal of damage to the outer layer of skin. The vitamins in walnut has a number of benefits for the skin by enhancing its vitality thereby preventing wrinkles and dry skin caused by free radicals. Everyday use of walnut based moisturisers and facials eliminate dead skin and enhance overall vigour.

10. Supplements Pregnancy

A healthy dose of walnuts during pregnancy can supplement a balanced diet with a noticeable difference in the neurodevelopment of a child post pregnancy. Walnuts are a rich source of Folate present in the vitamin B-complex, which supplements healthy foetal growth.

11. Treats Sleep Disorders

Walnuts are a great natural source of melatonin. This hormone, primarily released by the pineal gland at night, has long been associated with control of the sleep–wake cycle. If you are someone who suffers from insomnia or some other form of sleep disorder, a healthy dose of walnuts will soon see you dozing off.

12. Immunity Booster

Another lesser known benefit of consuming walnuts, on a regular basis, is that it helps build a strong immunity. The onset of various viral and bacterial diseases can be tackled effectively by including walnuts into your regular diet plan. Walnuts have a rich source of antioxidants which help the body’s natural defence system stave unwanted free radicals and bugs from doing damage.

13. Maintain Beautiful Hair

If you are someone who is suffering from a split of falling hair, walnut provides benefits for hair that can give you the much needed relief from hair fall and split ends. The minerals, fats and other antioxidants help strengthen the roots and ensure that hair follicles stay strong. This is perhaps the reason why many conditioner brands use walnuts as one of the ingredients when developing their products.

Nutritional Value of Walnut

Walnuts are a great source of nutrients. The humble nut is made up of 65% fat and about 15% of protein. The remaining fibre is in the form of carbohydrates. 30 grams of walnut consist of the following nutrition in walnut value:

  • Calories: 185
  • Water: 4%
  • Protein: 4.3 grams
  • Carbs: 3.9 grams
  • Sugar: 0.7 grams
  • Fibre: 1.9 grams
  • Fat: 18.5 grams

The Right Daily Quantity of Walnut Consumption

Although there is no specific number of walnuts to be consumed every day, it is generally believed that 1-2 walnuts is the right quantity. Going over this amount can add significant carbs to your diet which may convert to unwanted calories later on. Walnuts can be consumed in different ways – from adding them to desserts to making smoothies or eating them whole.


There are a number of advantages of walnut aka ‘the super nut’. If you are looking to improve your health from the above points, remember to consume 1-2 walnuts a day. If you suffer from some health complications, make sure to consult with your physician or dietitian before you begin consuming walnuts. On the topic of losing weight and maintaining optimal health, health insurance is a sure shot protection against costly health costs especially in the case of a medical emergency.

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Walnut FAQs

✔️What happens if you eat walnuts everyday?

Walnuts are rich in heart-healthy fats and high in antioxidants. What's more, regularly eating walnuts may improve brain health and reduce your risk of heart disease and cancer.

✔️Who should not eat walnuts?

A 1-ounce serving of walnuts contains about 14 half-walnut pieces. People who are allergic to nuts should not eat walnuts. 

✔️Is Walnut bad for the liver?

Of all types of nuts, walnuts are amongst the most beneficial for reducing fatty liver disease. 

✔️What is the best time to eat walnuts?

Just soak 2-4 walnut pieces overnight in a cup of water and have them first thing in the morning. Soaking walnuts helps in reducing the bad cholesterol levels in the body. They are also easier to digest as compared to normal walnuts. 

✔️Is Walnut good for weight loss?

Walnuts are high in heart-healthy unsaturated fats that make them great for weight loss.