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15 Proven Health Benefits of Walnuts

Written byNikhil Ambatkar

Last updated on : 18 Jun, 2024

Read time : 9 min


In ancient times, walnuts were referred to as ‘royal nuts’ since only people of royal heritage used to consume them. These tiny nuts are from Persia and are consumed throughout the world because of their multitude of benefits. The structure of walnuts appears like a brain, and it is proven that walnuts help improve brain function. Walnuts have different functions and can be used in the diet in various ways. Walnut meaning in Hindi is Akhrot So, let’s explore the different health benefits of walnuts (Akhrot).

Nutritional Value of Walnuts Per 100 gm

Walnut fruit is a nutritional powerhouse. They contain various nutrients and are low in sugar. As per the United States of Agricultural Research (USDA), the nutritional value of walnuts is high. 100 gm of walnuts contains 15.2 gm of protein, 654 Kcal of energy, 6.7 gm of dietary fibre, 0.08 gm of glucose and 2.43 gm of sucrose. 

Let’s explore walnuts nutrition and other essential nutrients:

Nutrients Concentration per 100 gm
Calcium98 mg
Iron 2.91 mg
Magnesium158 mg
Phosphorus 346 mg
Potassium 441 mg
Sodium2 mg
Zinc 3.09 mg
Copper 1.59 mg
Manganese3.41 mg
Selenium 4.9 µg

15 Health Benefits of Walnuts

Walnuts have many proven health benefits. These range from reducing the risk of heart issues, and cancer, to improving brain function. So let’s explore these interesting walnut benefits.

1. Reduces the Risk of Cancer

Scientists performed a study to explore the effects of the Mediterranean diet on humans. It was discovered that consumption of walnuts could reduce death rates caused by cancer. The researchers believe that this is because they contain omega-3 fatty acids, antioxidants and phytosterols which are healthy for us.

2. Reduces the risk of heart disease

Various studies have shown that incorporating walnuts into your diet can significantly lower cholesterol levels. For instance, in a study conducted in Iran, 52 volunteers were divided into two groups. One group consumed 20 grams of walnuts daily, while the other did not. After eight weeks, the group that ate walnuts experienced a 17.1% decrease in triglyceride levels and a 9% increase in good cholesterol. 

3. Helps in Weight Loss

Walnuts can assist with weight loss goals. Re­search from Harvard Medical School examine­d twenty people with me­tabolic syndrome. They were­ divided into two groups. One consumed One group had walnut shake­s for breakfast, and the other had fake­ shakes without walnuts. Participants didn’t know which shake they re­ceived. After thre­e days, those with walnut shakes fe­lt fuller and less hungry compared to the­ fake shake group. This shows that adding walnuts to your diet may be­ helpful and can be your ally in the weight loss journey.

4. Good for Diabetics 

Eating walnuts can help decrease the concern of having Type II diabetes. They have top protein, healthy fats, and fibre. Plus, they don’t make you gain weight, so humans with diabetes can eat them without pressure.

5. Anti-Inflammatory Properties

Walnuts can assist fight inflammation inside the body. Inflammation is linked to illnesses like diabetes, rheumatism, and arthritis. Eating walnuts every day can assist save you and manage these sicknesses greater efficiently.

6. Boost your Metabolism

Eating some walnuts can assist in accelerating a slow metabolism. They’re filled with crucial fats and help with digestion, growth, and different body procedures.

7. Good for Your Bones

Walnuts contain calcium in good amounts. They can help your bones absorb more calcium and are beneficial in diseases where calcium loss happens or in calcium deficiency

8. Really Helpful in Digestion

Walnuts are filled with fibre. This enables you to keep your intestine smooth and detoxifies your frame. They upload bulk in your stool and assist combat constipation.

Your gut fitness improves if you have extra beneficial microorganisms and other microbes. Eating walnuts is one way to try this. If your intestine does not have enough correct bacteria, it is able to cause infection, which may also increase the danger of weight problems, cancer, and different long-term ailments. Eating walnuts can assist prevent this. They can boost the quantity of butyrate-producing bacteria in your intestine, that’s a form of fat that improves gut health. So, such as walnuts for your daily food plan is a superb idea.

9. Boost Your Brain 

The stuff in walnuts might prevent damage and swelling in the brain. 

Some elderly were observed, and it appeared that consuming walnuts helped their brains work better. They remembered things better, had notions faster, and could switch between responsibilities less complicated.

Although this is good news, we still need more studies to determine how much walnuts assist our brains. But until then, eating some walnuts is a healthful snack you could revel in!

10. Make Skin and Hair Healthy

Free radicals in the air can harm our bodies. They make our skin dry and wrinkly. Eating walnuts can help combat these dangerous free radicals. If you eat walnuts frequently, they can help remove the dark circles underneath your eyes.

11. Help in Polycystic Ovary Syndrome (PCOS)

PCOS often comes with troubles like insulin resistance, high cholesterol, and more frame irritation. Eating walnuts can lower bad cholesterol by 6%. They also can assist improve how insulin works and increase a protein referred to as sex hormone-binding globulin.

12. Help In Fertility

Micronutrients present in walnuts can help sperm production and quality. They can also help in improving the morphology and vitality of sperms. 

13. Help in Pregnancy

Walnuts have Omega-3 and Omega-6 fatty acids that are proven to help in the development of a baby during pregnancy. 

14. Improves Cognitive Functions

Studies have shown that ingesting meals rich in antioxidants, like walnuts, can also assist people stay healthier as they get older. These foods may additionally help improve the way you think and move. So, it suggests that consuming walnuts could be suitable for both questioning competencies and normal fitness, in particular as you get become older.

15. Improve Sleep

Walnuts have tryptophan. This helps our body maintain its sleep agenda on the right track. When we consume walnuts, our body uses this tryptophan to make serotonin and melatonin, which assist us to sleep better.

So, eating walnuts earlier than bed might make your sleep better. It can also make you more healthy, both for your body and your thoughts.

Read Also: Walnut for diabetes

Culinary Uses of Walnuts

You might wonder how to eat walnut but do not worry we also have mentioned te culinary uses of walnuts.


For cooking purposes, walnuts add some crispiness while giving a nutty flavour to dishes like salads and stir-fries. Additionally, you can cut them up into pieces and sprinkle them over foods for added taste and nutrients.


Walnuts are a popular baking ingredient for cookies, desserts, bread, and cakes. They add a delicious crunch and enhance the overall taste of baked goods.


Walnuts are healthy snacks on their own or when combined with dried fruits. They contain healthy fats, protein and fiber which makes them great choices for quick delicious snacks that will keep you going throughout the day.

Potential Side Effects and Precautions

Eating too many walnuts can upset your stomach, causing issues like diarrhoea, bloating, and tummy aches. They may additionally help make kidney stones due to the fact they have oxalates. If you are allergic to nuts, be careful due to the fact walnuts can motive allergies. Also, ingesting too many walnuts could make you gain weight because they’ve lots of calories. So, it is exact to experience walnuts, however carefully!


Walnuts have good fats that assist your coronary heart and lots of antioxidants. Eating them frequently may make your mind and heart more healthy and lower your probability of having cancer. You can eat walnuts with the aid of themselves or upload them to plenty of different foods. So, ingesting walnuts might be one of the only approaches to make yourself healthier.

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Frequently Asked Questions (FAQs)

What are the main uses of walnuts?

There are many walnut uses. The main ones are for snacking and adding to various foods like salads, oatmeal, and baked goods.

How many walnuts can I eat a day?

As part of a healthy diet, you can eat about 1-2 ounces (or 14 halves) of walnuts a day.

Is walnut good for men?

Yes, walnuts are good for men as they contain nutrients beneficial for heart and brain health. Also, they improve production and quality.

Can I eat walnuts without soaking?

Yes, you can eat walnuts without soaking them.

Can I eat almonds and walnuts together?

Yes, you can eat almonds and walnuts together as they both provide health benefits.ts together?

What is the best time to eat walnuts?

There isn’t a specific best time, but eating walnuts like a snack or adding them to meals is beneficial anytime during the day.


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