Walnuts are nature’s gift to mankind. Nuts for ages are known as powerhouses of nutrition. Walnut is packed with protein, healthy fats, fiber, vitamins, unsaturated fatty acids, minerals, and antioxidants. 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 good cholesterol.


Nuts, in general, are considered brain food. They contain a 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. A low level of omega-3 is linked to depression and poor mental health.

Weight Loss

Walnuts though known to be rich in calories, surprisingly assist weight management as it is packed with omega-3 fatty acids, protein, and fiber that is very satiating. Substituting a meal with a handful of walnut is very satiating and helps maintain an ideal weight. People who have added nuts in substitution for 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 an 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 good sources of omega-3 fats, natural phytosterols, and antioxidants. Research suggests that walnuts reduce prostate cancer in men by 30-40 percent.

 Walnuts especially Improve Health in Men

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

 Brain Health-Walnuts is known as brain-boosting nuts

 Eating half a cup of walnut every day for eight weeks has shown an inferential increase in the critical and logical reasoning of the students. Walnuts are rich in vitamin E and neuroprotective compounds that supplement brain health and enhances the cognitive skills of students. It is a proven fact that adding eating walnuts in everyday meals 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 lose weight. Overweight type 2 diabetes patients with a daily dose of ¼ cup of walnut saw a 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 an 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 a 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 healthy snacks for people on the go. Walnuts can easily be added to the 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.

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  1. Aryan Raj 27/04/2021 at 2:53 pm - Reply

    Great article

  2. Sanjay 30/10/2021 at 3:08 pm - Reply

    Thank you for this Blog.

  3. MANORAMA DAS 01/11/2021 at 2:18 pm - Reply

    Very useful article. Thank You JKYNH.

  4. sudhanalini sarangi 01/11/2021 at 2:55 pm - Reply

    Radhe Radhe. Thanks for the post

  5. Annapurna Das 03/11/2021 at 12:43 pm - Reply

    Very useful blog….

  6. Manjushree Nanda 06/11/2021 at 6:32 pm - Reply

    Wonderful article. It is very useful for all. Thanks JKYNH.

  7. Sushree 11/11/2021 at 8:38 pm - Reply

    Thanks for posting the health benefits walnut

  8. Sribatsa Mohanty 21/11/2021 at 12:20 pm - Reply

    The information on walnut is very much beneficial. Thanks to JKYNH

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