Health Benefits of Walnuts

Health Benefits of Walnuts


Nuts for ages are known as powerhouse of nutrition. Walnut are packed with protein, healthy fats, fiber, vitamins, unsaturated fatty acids, minerals and antioxidant. It is nature’s gift to mankind. Adding about seven shelled walnuts or a quarter cup walnut suffices 100 percent of the daily need of omega-3 fats along with copper manganese, molybdenum and biotin.

Walnuts are rich in polyphenol antioxidants which thwarts the oxidative process by binding the lipoproteins. Thus it checks the aging process and is widely used in beauty products also.


Benefits of Walnuts for the Health


Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors.

Walnuts also contain the plant-based omega-3 fat alpha-linolenic acid (ALA), which is anti-inflammatory and may prevent the formation of pathological blood clots. Research shows that people who eat a diet high in ALA are less likely to have a fatal heart attack and have a nearly 50 percent lower risk of sudden cardiac death.

A quarter cup walnut a day keeps the heart disease at bay. It lowers the LDL, bad cholesterol (Low-density lipoprotein) and encourages the good cholesterol.


Nuts, in general are considered brain food. They contain high level of vitamin-B folate, which is known to improve neutral health and reducing the risk of cognitive diseases. Walnut is rich in Omega-3 which helps boost memory and cognitive functions as well. Low level of omega-3 is linked to depression and poor mental health.

Weight Loss

Walnuts though known to be rich in calories, surprisingly assists weight management as it is packed with omega-3 fatty acids, protein and fiber that is very satiating. Substituting a meal with handful of walnut is very satiating and helps maintain ideal weight. People who have added nuts in substitution of other food have lost weight in a healthy manner.

Research suggests that nuts are known to improve the lipid profile, increase endothelial function and reduce inflammation with any increase in weight.

Lung Cancer

Walnuts also contain vitamin E known as gamma tocopherol that protects against lung cancer.

Cancer-Fighting Properties

Walnuts reduce the risk of not just prostate cancer, but breast cancer as well because walnuts are a good sources of omega-3 fats, natural phytosterols and antioxidants. Research suggest that walnuts reduce prostrate cancer in men by 30-40 percent.

 Improved Health in Men

 Nuts especially walnut is known to improve vitality, motility and morphology in men. The poly saturated fats in walnuts helps reduce cholesterol and protect the heart.

 Brain Health

Walnuts is known as brain boosting nuts. Eating half a cup of walnut everyday for eight weeks has shown inferential increase in critical and logical reasoning of the students. Walnuts are rich in vitamin E and neuroprotective compounds that supplements brain health and enhances cognitive skills of students. It is a proven fact that adding eating walnuts in everyday meal boosts memory.


The omega-3 fatty acids present in walnut plays a key role in warding off type -2 .diabetes.The healthy fat in walnuts remarkably improves the BMR or body metabolic rate parameters and helps loose weight. Overweight type 2 diabetes patients with a daily dose of ¼ cup of walnut saw significant reduction in insulin level.

Benefits of Walnuts for the skin

Walnut is also known as a wonder nut packed with beauty secret. Walnuts are a great source of omega-3 fatty acids that keeps the skin moisturized supple and glowing. In addition healthy fats found in nuts reduces skin inflammation and protects it from harmful uv rays.Walnuts are a powerhouse of vitamin E, popularly known as antioxidant that makes the skin smooth and glowing

Benefits of Walnuts for Hair

As it is for skin so it goes for the hair. It is not actually what you apply outwardly on your hair and skin that makes it lustrous but how we nourish it from inside with healthy diet that counts. Walnut is packed with vitamin-B, vitamin-B7 also known as biotin that strengthens the hair, reduces hair fall and improves hair growth.

Walnuts are very easy to store and pack, making it a healthy snacks for people on the go. Walnuts can easily be added to everyday meal in the breakfast with cereal or in cookies or brownies of cakes or toss it in salads.

Apart from that, they are also a common ingredient in beauty products because they are rich in powerful antioxidants which has overflowing benefits for the skin and hair. It is advisable to take only the requisite amount. So 4-7 shells of walnut a day is power packed nutrition, that generate volumes of health benefits.

Contact JKYNH for lifestyle consultation.



  1. Sarada says:

    Very good to know how healthy benefits the walnutes has. Definitely I will add them in my daily diet. Thank you for sharing the wonderful post.

  2. Dilip says:

    Walnut has so many benefits that I came to know from this article. One nut provides multiple benefits. Thanks for sharing this.

  3. Sushree says:

    Very useful information.

Leave a Reply

Your email address will not be published. Required fields are marked *