Walnuts Benefits

After almonds, walnuts have their own special importance among dry fruits. The health benefits of walnuts are not less to almonds. In addition to their crunch, walnuts offer science-backed health benefits.

Walnuts are edible seeds obtained from trees of the Jugalus genus. They are the round, single-seeded fruits of the walnut tree. Its inner part looks exactly like the human brain, so it is also said that it is also a brain diet.

All things considered, nutrients in walnuts can prove to be more beneficial than all nuts. Walnuts are an excellent source of antioxidants and are significantly higher in omega-3 fat. Due to its properties, it is called the king of vitamins. Walnut, rich in fiber, healthy fat, vitamins, and minerals, is not only beneficial for the brain, health, and memory but also is beneficial for overall health.

They may promote better cognitive function and are anti-inflammatory that may protect against asthma, rheumatoid arthritis, and other skin diseases related to inflammation such as psoriasis and eczema.

The two most common dominant species of walnut are grown for seed – the Persian or English walnut and second the black walnut. The English walnut (Juglans regia) originated in Persia, and the black walnut (Juglans nigra) originated in eastern North America. Black walnut is better in taste, but due to the hard work in its production and poor hulling characteristics, it is not produced commercially. But many of its hybrids have been developed for commercial production, which is almost identical to the English walnut.

This article looks at the possible health benefits of walnuts and a nutritional breakdown, and how to incorporate more walnuts into the diet.

Walnuts Deliver a Massive Amount of Nutrients

In fact, walnuts are a nutritious food. They are native to eastern North America but are now usually the largest producers in China, Iran, and the United States.

Walnuts boast an impressive nutrient profile. Contains 30g serving (about 14 halves) of walnuts:

  • 206 kcal / 851Kj
  • 4.4g Protein
  • 20.6g Fat
  • 14.0g Poly-unsaturated fat
  • 1.4g Fibre
  • 135mg Potassium
  • 48mg Magnesium
  • 28mg Calcium
  • 114mg Phosphorus
  • 20mcg Folate

Nutrients found in walnuts can prove to be more beneficial than all nuts. It is rich in omega-3 and omega-6 fats, which are considered very good for the heart.

They are a fantastic source of antioxidants that can help protect against oxidative stress as well as protect your cells from oxidative damage, a major contributor to aging and disease like cancer.

Walnuts are far ahead in omega-3 fats than any other nut, an essential fat called alpha-linolenic acid (ALA).

The walnut kernel has a very thin skin of dark brown color. It should not be removed because this part contains the most antioxidants like vitamin E, melatonin and polyphenols, etc., which are very beneficial.

Walnuts are also a powerhouse of essential vitamins and minerals. These include copper, folic acid, phosphorus, vitamin B6, and manganese.

In contrast, walnut oil is composed primarily of polyunsaturated fatty acids (72% of total fat), specifically alpha-linolenic acid (14%) and linoleic acid (58%), although oleic acid also accounts for 13% of total fat.

Health Benefits of Walnuts

There are several proven health benefits of walnuts that science has associated with almonds.

Promote heart health

The benefits of eating walnuts can prove to be helpful in keeping the heart healthy.

Walnuts contain alpha-linolenic acid (ALA), which is a form of omega-3 fatty acid. It prevents the accumulation of fat in the blood arteries.

Decrease Inflammation

The polyphenols present in walnuts can work to protect against the problem of inflammation and oxidative stress. The ALA omega-3 fats and magnesium in walnuts may also reduce inflammation. (study)

Reduce Risk of Cancer

Many animal and human studies show that eating walnuts may combat risk factors for certain cancers, including breast, prostate, and colorectal cancers.

Since walnuts contain polyphenols and beneficial plant compounds, they can be an effective part of a breast, prostate, and colorectal cancer prevention diet.

Supports Weight Control

Walnuts help you feel full, which means they increase the feeling of satiety.

Researchers found that people who ate walnuts had a fuller stomach during the day than people who did not eat walnuts. This study, however, used a smaller size, so more research is needed to confirm these results.

Strengthen the immune system

Having a strong immune system can help keep many diseases at bay. The properties of walnuts can prove to be helpful in strengthening them.

Actually, the proteins present in walnuts have immunomodulatory effects, which can strengthen the immune system.

Reduce Inflammation

The polyphenolic compounds and phytochemicals found in walnuts reduce the effects of inflammation in the body. It has beneficial effects in many places, including cardiovascular and oncology health.

Healthy Aging

Looking for Anti-aging Cream? Walnut oil can put an end to your search. It is rich in B vitamins and antioxidants that protect your skin from premature aging. Apart from this, it is also enriched with Vitamin E which is known to reduce the signs of aging and deeply moisturize the skin.


Walnuts are nutritious rich nuts. They are rich in heart-healthy fats and higher antioxidant activity. What’s more, They have healthy omega-3 fats than any other nuts.

This nutritious rich breakdown contributes to improving brain and heart health and reducing inflammation, as well as contributes to your all-over health.

Simply put, walnuts are easily included in your diet.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional