10 Proven Health Benefits of Walnuts

The most terrible job of childhood I can still remind was to crack the walnut and what you find on opening is something plump nutmeat after giving a hard labour. The article takes a look at health benefits of walnuts.

To define walnut, we can say it is a round shaped fruit that comes under the genus Juglans. The external part is much harder with two halves, with a single seed. In fact, the edible part of walnut is the seed that remains surrounded by a thick, hard, inedible husk. Inside the shell, there remains the kernel which we take as food. It short it is best known as a brain food for its high food and nutrition value.


There are various concepts about the source of Walnut trees. There is enough proof that this tree has grown in some Asian country and later on spread in Europe. Romans cultivated it widely. However, it spread to France and England.


The average rate of nutrition we obtain by consuming 100 grams of shelled Walnut is as following.

• Protein: 15 gram.

• Fat: 64 gram of which 90% is unsaturated.

• Carbohydrates: 14 gram which includes7 gram fiber.

• 650 calories.

Besides this, Walnut contains several Vitamins and minerals. Such as:

• Thiamine, Vitamin B6, Vitamin E, Pantothenic acid, Niacin, Vitamin A and K

• Manganese, Magnesium, Copper, Calcium, Zinc, Iron, Phosphorus, Selenium.

Health Benefits of Walnuts:

1) Aids In Weight Loss:

Nut and weight loss may sound weird, but it’s true that a moderate quantity of Walnut in your daily diet can help you to lose your excess weight. As walnut is rich in high protein, Omega -3 fatty acids, fiber and other nutrients, it fills up the stomach and reduces the feeling of hunger. It is a proven fact that we often eat while doing time pass like watching television or conversation with friends, so a handful of walnut may influence the hunger and if we feel stomach full, then definitely we would take less food.

2) Control Blood sugar:

With many other good impacts on health walnut is useful to control blood sugar and reduce the risk of getting type II diabetes. Daily consumption of walnut could not affect oval all caloric intake, and also it boosts up the blood flow in blood vessels. Thus it lowers the LDL or bad cholesterol which is a good sign for diabetic patients. The considerable quantity of alpha-linolenic acid and omega-3 fatty acid improves the damaged nervous system.

3) Walnut Improves Heart Health:

Walnut improves heart health it contains a huge amount of antioxidants, which combat with free radicals and keep heart safe. It is loaded with omega-3 fatty acid which is proven unsaturated fat to lower cholesterol level. Also IFAs like linoleic acid, Arachidonic acids has added extra advantages to take Walnut in our daily diet plan. It reduces blood pressure and lowers the chance of coronary heart attack.

4) Upgrade Digestive system: 

Walnut contains dietary fibers which are very good for digestive system. It regulates the irritable bowel symptoms. The non-vegetarian experience constipation mainly as protein lacks fiber. Besides this walnut improves metabolism and thus generate various metabolic activity like growth and all-round development.

5) Reduce stress and Induce sleep: 

Scientific research has proved that consuming walnut can make you stress-free. It’s a mind booster as it has omega-3 fatty acid, lack of which causes stress and hyperactivity. It contains Melatonin hormone which aids in better sleep. A fact worth to mention here that if a child or any adult is suffering from depression due to the deficiency of EFAs, walnut supplements can alleviate their stress and cheer up their mood.

6) Detoxify our body:

We need to detox our body as we are in taking toxin due to our food habit and pollution. So the natural system to detoxify our body is not enough to clean the liver, and we have to take help of other food that can detoxify our system. Unlike other foods that detoxify, Walnut also contains Glutathione. This is a protein that inhibits toxin production and pulls out of the body.

7) Ensure Beautiful skin and Hair:

Being the storehouse of vitamin B, Walnut is very efficient to keep the skin glowing and younger. Consume it as food or use walnut oil- hydrates your skin from within. The vitamin E which is natural antioxidant, decay the free- radicals and inhibits skin from aging. Regular use of walnut oil can lighten up the dark patches. We can also incorporate the benefits of Walnut to radiant our hair texture, as it has all the goodness of potassium, iron and other vitamin and minerals that make healthy hair.

8) Strengthen our bone:

One of the major benefits of Walnut for a healthy life. A strong bone means a strong structure to combat all adversity. The essential fatty acid is known as Alpha-linolenic acid, and omega three fatty acid works together to reduce inflammation and thus enhance the long life of bones. It also contains copper which is responsible for repairing the damaged tissue.

9) Prevent Cancer:

If you are taking Walnut daily, you are indirectly doing a favour to your health as it helps to stop cancerous growth. The reason behind is the abundant source of phytonutrients in Walnut in comparison n with other food. These unique components with Tannin, Tellimagrandin, the Quinone Juglone, and the flavonol morin4.which are best known for their cancer-killing properties.

10) Enhance Brain activity:

With age, our brain got older too and became less active. Walnut can be an excellent remedy to stop detoriation of brain activity due to age. The nerve protecting antioxidants, such as polyphenols, n-3, a-linolenic fatty acid protects the nerves from damage along with Vitamin E.

11) Improve Sperm Count in men:

Modern life and junk food habits indulged in low sperm count in Young men. Walnut is an excellent remedy for this situation. All you have to do is to add a handful of Walnut to your diet. The ALA omega-6 fatty acid and omega three fatty acids are the two components that influence the sperm quality and count. It also enhances the mobility of the sperm.

Lastly, a little amount of Walnut can bring lots of benefits in your life. So don’t think twice to include it in your food habit. It can be served with salad, as toppings on yogurt or as a sauce made from Walnut for pasta. Adding walnut is just the same as adding extra energy to your life.

Sagar Papneja

For me, health is about sustainable living and consuming environmentally conscious food; I am a vegan.

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