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11 Interesting Health Benefits Of Walnuts You Should Know


Walnuts have been dubbed “brain food” because of their wrinkled look, which resembles that of a brain.

Surprisingly, research has shown that eating walnuts on a daily basis improves brain function.

They are simple to incorporate into one’s diet and are high in nutritional value. They are superior to most other nuts, including almonds, in terms of polyunsaturated fat, vitamins, and minerals such as potassium, iron, zinc, and magnesium.

Walnuts surpass all other dry fruits in terms of nutrition and antioxidants. Here are a few of walnut’s advantages.


Serve them as a garnish on salads, as a topping for desserts, or just as a munch.

The Benefits Of Walnuts Are:

1. Good For The Brain

Walnuts are high in alpha-linolenic acid, an omega-3 fatty acid derived from plants. Walnuts also have the maximum concentration of polyphenolic substances of any nut.

When consumed in moderation, both omega-3 fatty acids and polyphenols are called key brain nutrients that can benefit the brain, particularly motor function.

A healthy diet can help with anxiety, but studies have shown that low systemic omega-3 levels are especially harmful. Walnuts are high in omega-3 fatty acids, which may aid in the reduction of depression.

2. Good For Digestion

Walnuts are high in fibre. As a result, they aid in the cleansing of the intestines and the detoxification of the body. They all help to bulk up the stool and ease constipation.

The health of your gut can be improved by having more safe bacteria and other microorganisms. Consuming walnuts is one way to do so.

Inflammation in the gut caused by an unfavourable microbiome can raise the risk of obesity, cancer, and other chronic diseases.

As a result, walnut consumption can help avoid this. Incorporating it into your regular diet, for example, helps boost butyrate-producing bacteria, which is a good fat for gut health.

3. Reduces Blood Pressure

Researchers showed that eating whole walnuts provided higher advantages than eating a diet with a similar fatty acid profile but no walnuts in a 2019 study published in the Journal of the American Heart Association.

The researchers discovered that core diastolic blood pressure (the pressure that travels towards the heart) was lowered, and cholesterol profiles improved. 

As per the research, the analysis indicates how a seemingly minor dietary modification can result in major cardiovascular advantages.

4. Deliver Healthy Fats

The omega-3 fatty acid alpha-linolenic acid, or ALA, is believed to decrease inflammation. Walnuts have the highest level of ALA of any nut.

The effects of walnut eating on the omega-3 fatty acid profile of healthy persons over a four-week period were investigated in a 2020 study published in the journal Nutrients.

The omega-3 status of the patients improved following a month of regular consumption of a few ounces of walnuts, according to researchers.

They also lost weight and fat, while gaining lean muscle mass and hydration.

5. Walnuts Are Good For Hair & Skin

The most harm is done to the body by free radicals in the environment. They are the ones who cause the skin to become dry and wrinkled.

Walnuts aid in the fight against free radicals. Walnuts aid to reduce dark circles beneath the eyes when consumed on a regular basis.

6. Helps Prevent Cancer

Walnuts, like other members of the nut species, are abundant in Omega-3 fatty acids and antioxidants.

Walnuts have been shown to cure cancer because of their high antioxidant content.

Most malignancies, including prostate, breast, and pancreatic cancers, can be slowed by using them.

7. Walnuts Help Induce Sleep

Melatonin synthesis is aided by walnuts. It is a hormone that aids in the induction of sleep. Have it as a post-dinner treat and fall asleep like a baby.

8. Helpful In Pregnancy

Pregnant women must intake enough folate to ensure optimal foetal development. Walnuts are high in Vitamin B complex, which aids in the development of the foetus.

9. Walnuts Improves Male Fertility

In 2019, the journal Nutrients published the largest clinical trial to date examining the impact of nut nutrition on sexual activity in healthy males. Men who ate around two servings (two ounces) of a nut mixture daily as part of a Western-style diet reported a significant boost in orgasmic function and sexual desire over the course of 14 weeks, according to researchers. There were 50 per cent walnuts, 25 per cent almonds, and 25 per cent hazelnuts in the mixture.

10. Walnuts Are Good For Bones

Walnuts aid in the intake of calcium in the human body. They also lower calcium output during metabolic activities.

Nutritional Benefits Of Walnuts

Walnuts are high in nutrients and should be included in your diet on a daily basis, according to the Food and Drug Administration (FDA).

Overall, walnuts are packed with more than 20 health-promoting compounds including minerals such as calcium, magnesium, manganese, phosphorus and zinc.

Walnuts are also high in folate which promotes heart health and lowers blood pressure.

Walnuts contribute significant amounts of omega-3 fatty acids. Lastly, walnuts contain plant proteins such as phytosterols that help lower cholesterol levels. 

Walnuts are usually used in delicacies such as biscuits, cupcakes, brownies, and baklava.

Walnuts, on the other hand, are great as a snack or as a garnish for salads, cooked vegetables, healthy grains, and hummus.

Walnuts provide critical nutrients and have scientifically proven health advantages in adding to their crunch. Here are a few of the greatest benefits of this nutritious tree nut.


Researchers examining previous studies on the health advantages of walnuts have given us cause to include them in our diets on a regular basis, and perhaps even to prefer them over other nuts. This type of research, hopefully, will lead to better eating choices and improved health.

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