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What are the health benefits of walnuts

What are the health benefits of walnuts?

Published on August 4, 2020

Walnut is one of the most valuable nuts you can add to your diet. They are the edible shelled seeds of the fruits of the walnut tree. You can rarely find any food as beneficial as walnuts. It is packed with healthy fats, minerals, and several vitamins; this nut offers numerous health benefits to the body.

In this post, we explain to you all about walnuts and how they can help the body. First, we start with the health benefits of walnuts.

10 top health benefits of walnuts

1. Walnuts are heart-healthy

High levels of cholesterol and unhealthy fats in the body are the main causes of many heart diseases. Walnuts are rich in monounsaturated and polyunsaturated fats, which are considered healthy fats. 

Moreover, walnuts maintain a healthy cholesterol level and decrease blood pressure; both are considered bad for heart health. Therefore, this nut can reduce the risks of heart problems such as stroke and heart attack.

Health benefits of walnuts

2. They are rich in antioxidants

Walnuts are loaded with the highest amount of antioxidants, among other nuts. The antioxidants in this nut are vitamin E, melatonin, and plant compounds called polyphenols, which can prevent oxidative damages in the body.

Antioxidants can protect the cells against free radicals, which may lead to heart disease, skin aging, and cancer. Thus, being rich in these compounds may help the body become secure against these risks.

3. Walnuts can promote a healthy gut

Walnuts contain certain bacteria, which are healthy to the guts. The reduction of these bacteria in the body may lead to obesity, heart disease, and cancer. Therefore, eating foods that are rich in this bacterium can promote a healthy gut.

Moreover, walnuts increase the amount of probiotics, which can maintain the health of the colon and help digestive health. The high level of dietary fibre in the walnuts also can normalize bowel movements.

4. Walnuts may reduce the risk of some cancers

As mentioned earlier, walnuts are rich in antioxidants, which can reduce the risk of oxidative-related diseases, such as cancer. The anti-inflammatory properties in this nut can also help reduce the risk of hormone-related cancers, such as breast and prostate cancers.

A study from Marshal University showed that eating two ounces of walnuts a day for two weeks can slow down breast cancer growth and reduce the risk of disease development.

5. Walnuts can improve brain function

Some people believe that each nut has the shape of a part of the body, and walnut looks like the brain, which might indicate that walnut is so effective in this part of the body. And the truth is that walnut is the top nut for brain health.

Since walnuts have the highest amount of omega-3 fatty acids, consuming this nut can improve brain function. Moreover, being rich in vitamin E and polyphenols are other benefits of walnuts for the brain. These antioxidants can help reduce oxidative damage and inflammation in your brain, leading to Alzheimer’s disease.

The high amount of calories in walnuts can also boost brain function and give you more energy to concentrate on your works.

Walnuts have the shape of the brain.

6. Walnuts may lower the risk of type 2 diabetes

Studies suggest that walnuts can lower the risk of type 2 diabetes because this nut can build resistance for insulin and control blood sugar levels. Furthermore, this nut is rich in dietary fibre, which takes longer to break down and digest.

This process can slow down the release of sugar in the bloodstream. Therefore, eating walnuts can lower the risk of developing type 2 diabetes.

7. Walnuts are helpful for weight loss

Walnuts are one of the best ingredients in every diet because they are rich in dietary fibre. Per ounce of walnuts contains almost 2 grams of fibre. Your body requires about 30 grams of fibre in a day to work well. However, most people take nearly half of this amount.

By adding walnuts to your diet, you are one step closer to reach this goal. Fibre can make you feel full for a longer time and avoid eating from time to time, which will lead to weight loss. Moreover, walnuts give you much energy during the day, so you won’t need to eat much to boost your energy. 

If you want to learn more about how nuts can impact your weight, read the article on this topic: can nuts help you lose weight?

8. They can strengthen the bones

Severe copper deficiency may increase the risk of osteoporosis. But walnuts are a good source of the mineral copper, which is an essential nutrient for bone health.

Copper also can help the body absorb iron, which is another great nutrient for bones and joints. Additionally, walnuts contain other minerals, such as calcium and magnesium. The combination of these minerals can strengthen the bones and help repair fractures.

9. Walnuts are great nuts for athletes

The high amount of protein in walnuts makes it a great source for athletes, as they need protein to empower and build muscles. The high amount of protein in your diet can also help your body rebuilt its tissues.

At the same time, it triggers the feeling of satiety, which means you feel full and won’t need to eat unhealthy snacks. That is a good factor for people who want to burn fats and build muscles.

Make walnut smoothie after workout to regain your energy.

10. This nut is an excellent source of vitamin B6

Vitamin B6 is one of the vitamins that your body needs but can hardly absorb. It exists in many fruits and vegetables but in a glycosylated form, which is difficult for the body to use.

Although the amount of vitamin B6 is not that high in walnuts compared to other foods, it is more readily absorbed by the body. That makes walnuts a great way to get enough of vitamin B6, which can protect the body against some chronic health problems, such as cardiovascular disease, cancer, and cognitive impairment.

How many walnuts should you eat in a day?

Although walnuts are so beneficial to the body, eating too many of them might have side effects. That’s why you should always take care of the number of walnuts you eat in a day.

Commonly, consuming seven whole shelled nuts is enough and won’t lead to any side effects. It is also recommended to take 30 grams of nuts in a day, so if you mix walnuts and other nuts in your diet, remember not to exceed this amount.

The side effects of eating too many walnuts are bloating or loosen stool. You should also make sure you are not allergic to nuts.

How many walnuts to eat in a day

Walnuts nutrition facts

Calories of walnuts183
Protein4.3 gr
Monounsaturated fat2.5 g
Polyunsaturated fat13 g
Carbohydrates (Dietary fibre)1.9 g
Carbohydrates ( Sugar )0.7 mg
Copper1.36b mg
Potassium125 mg
Vitamin B610%
Omega-62.5 g
(28 grams or 7 whole walnuts)

Bottom Line

Walnuts are one of the world’s healthiest foods that are easy to add to your diet. You can eat it raw or cook it in your meals. The best recipes with walnuts can help you make delicious cuisines with this nut.

Walnuts can help your heart and secure your body against different diseases. Consuming this nut is recommended in many weight loss programs.

However, you should always consult a nutritionist before starting to eat any nuts on your weight loss diet because too many walnuts are not good for the body.

PS. This article is written based on the research that Natural Moreish content team has done on different blogs, websites and articles. Natural Moreish doesn’t suggest acknowledge or claim the information on this post.


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