11 Incredible Benefits of Walnuts Nutrition

The health benefits of walnuts include reduction of bad cholesterol in the body, improvement in metabolism, and control of diabetes. Other important health benefits of walnuts stem from the fact that these nuts possess anti-inflammatory properties, aid in weight management, and help as a mood booster. They are also believed to slow down the spread of cancer.

What are Walnuts?

Walnuts are edible seeds from the trees of Juglans genus. They are round, single-seeded fruits of the walnut tree. The fruit and seed of walnut are enclosed in a thick, inedible husk. The shell of the fruit that encloses the kernel is hard and two-halved. The seed of the walnut fruits contains significant amounts of nutrients such as proteins, EFAs (essential fatty acids), carbohydrates, vitamins, and essential minerals.

Walnuts have always been considered as ‘Brain Food, perhaps because the surface structure of the walnut has a crinkly appearance like that of the brain. Due to this reason, they have been considered as a symbol of intelligence, leading to the belief that they actually increase one’s intellect. While this is not exactly true, recent studies have proven that the consumption of these seeds does help in promoting brain function. They contain omega-3 fatty acids, which increase the activity of the brain. Omega-3 fatty acids coupled with iodine and selenium add to ensuring optimum functioning of the brain.

Along with their delicious taste, walnuts have antioxidants and proteins that help in imparting a multitude of health benefits. They are also a delicious supplement and therefore can be easily included in anyone’s diet. They are also considered as ‘Power food’ since they are believed to improve body stamina.

Walnut Facts

Walnuts have been known to mankind for a long time. Some interesting facts include the following:

  • Walnut trees have been known to mankind since 7000 B.C.
  • Two-thirds of the world’s walnut production happens in California.
  • One can see crinkles in walnuts both inside and outside.

Nutritional Value of Walnuts

Thomas and Gebhardt (2006) had conducted extensive research on the nutritional facts about walnuts that have been reported by the USDA National Nutrient Database for standard reference. The important nutritional facts from this research are listed below.


Health Benefits of Walnuts

There are several health benefits of walnuts. The important ones established by research over the years are listed below.

Improve Heart Function

Walnuts are rich in omega-3 and are an ample source of monounsaturated fatty acids (72%) like oleic acid. It also contains EFAs like linoleic acid, alpha-linolenic acid (ALA), and arachidonic acids. Scientific studies prove that the inclusion of walnuts in any diet helps prevent coronary heart diseases by favoring a healthy lipid supply. Their consumption lowers bad cholesterol (LDL) and increases the level of good cholesterol (HDL). Daily consumption of 25 grams of walnuts provides 90% of the recommended daily intake (RDI) of EFAs, which in turn lowers the risk of high blood pressure and heart diseases.

Boost Bone Health

EFAs from walnuts secure the bone health of the body. These increase calcium absorption and deposition, while reducing urinary calcium excretion.

Improve Metabolism

One of the health benefits of walnuts consumption is that it improves the metabolism in the body. They, along with EFAs, provide minerals to the body. Minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium are also provided by them. These minerals help contribute to metabolic activities like growth and development, sperm generation, digestion, and nucleic acid synthesis.

Control Diabetes

People suffering from diabetes can have walnuts on a regular basis without any significant weight gain, since they contain a high amount of polyunsaturated and monounsaturated fats, as per research conducted by Gillen et al. (2005) at the University of Wollongong, Australia. In an article titled “The impact of nuts on diabetes and diabetes risk”, by Lovejoy (2005) it is mentioned that the intake of nuts is inversely proportional to the risk of developing type-II diabetes.

Prevent Cancer

Some of the components present in walnuts have the capability of controlling the growth of cancer cells in the body. The phenolic compounds and antioxidants found in them recorded a control on human cancer cells, according to the research conducted by Carvalho et al. (2010) from the University of Portugal.

Reduce Inflammation

The polyphenolic compounds and phytochemical substances found in walnuts reduce the effects of inflammation in the body. This finding was a result of an experiment conducted in the Mediterranean area by Papoutsi et al. (2008).

walnutinfoSkin Care

Rich in gamma-tocopherol, walnuts are also a good source of vitamin E, which is a strong lipid-soluble antioxidant. The vitamin E present in them helps in maintaining and protecting the skin from free radicals that are harmful in nature. They are also an important source of B-complex vitamins such as folate, niacin, riboflavin, pantothenic acid, and vitamin B-6.

Regulate Sleep

Want a good night’s sleep? Eat some walnuts soaked in water before sleeping, or eat a salad or any dish using them as toppings. Melatonin, a hormone that helps induce and regulate sleep, is available to them in a bio-available form. Thus, they help make a perfect dinner that leads you to a great, restful sleep.

Weight Management

The amount of fat, calories, and carbohydrate content found in walnuts is about 18 grams, 190 calories, and 4 grams, respectively per 1 ounce. Therefore, it is believed that walnut consumption may result in weight gain. However, research conducted by Sabaté et al. (2005) at the Loma Linda University, California, USA have shown that walnut consumption of about 35 grams per day did not result in any significant weight gain among tested individuals over a period of 1 year.

Mood Booster

A scientific study indicates that lack of omega-3 fatty acids (provided by walnuts) cause hyperactivity, irritability, and tantrums. Supplementing a child’s diet with these nuts compensates the deficit in EFAs and alleviates their mood. It is even applicable to adults who are battling depression and stress.

Astringent Properties

Walnut oils have significant astringent properties. Walnut oil has a rich, nutty flavor that helps bring aroma and flavor to the food. This flavor gives a pleasant taste, but only when the walnut oil is used in moderation. It is used as a carrier/base oil in various therapies like aromatherapy, massage therapy, as well as in the cosmetic and pharmaceutical industry. Walnut oils are terrific as dressings on chicken, turkey, salads, pasta, fish, and steaks. The uses of walnut oils in dessert recipes help bring a nutty flavor to the dish. A 35 gram serving of walnut oil provides the same nutritional benefits as 50 grams of walnuts. They also provide significant levels of vitamins B-1, B-2, and B-3.

Quick Tips to Serve Walnuts

Walnuts can be integrated into your diet to gain from all the associated health benefits. A few ways to add them to your meal are as follows:

  • Add shredded walnuts to chicken and fish right before cooking them.
  • Ground some walnuts and use the powder on sandwiches, salads, or any other dish.
  • Add chopped/shredded walnuts to desserts to add a nutty flavor to it.
  • Add chopped/shredded walnuts to yogurt and berries to make a healthy dessert.
  • To roast walnuts, use a 70-75°c oven for 15-20 minutes.
What do you think? |
10 comments in this article's discussion
by Oldest
by Best by Newest by Oldest

Thank you for Sharing the Benefits of walnuts,
Recently i bought dried walnut and noticed some benefits of walnuts.
Thank you for the information.

Eating walnuts improves the metabolism in the body. Walnuts – a good source of minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium together with EFAs, contribute to metabolic activities like growth and development, sperm generation, digestion and nucleic acid synthesis.

katherine pettitt

Such good useful information,thank you very much. Always read and take your advice and look forward to reading more.

Meenakshi Nagdeve

Thanks Katherine for your feedback. Do keep reading about the latest on health and nutrition on our website.
Team Organic Facts

Just discovered this website today and I am ADDICTED! Love, love, love it and a great source of for those who would like to increase their knowledge about the wonderful benefits of food!

Love this site it is FULL of great natural information thank you!

Meenakshi Nagdeve

Thanks Lissy!

No better time than now to get this tips.Thanks for this great info.

Great information. Now I need to add some walnut to my diet. Many thanks

Agwunu Sebastian

thanks for this knowledge.