Health Benefits of Walnuts

Walnuts pack a nutritional punch, are delicious, and the healthiest of all nuts.

Walnuts are a very good source of antioxidants (higher than any other nuts), which helps the body fight-off disease. A ¼ cup serving of walnuts has over 100% of the recommended daily intake of omega-3 fats (plant-based), as well as a reliable amount of biotin, copper, molybdenum, and manganese.

Health benefits of walnuts

Here are eleven of the useful health benefits of adding walnuts to a well-balanced diet plan:

1 – Antioxidants

Eating walnuts as part of a well-balanced diet has the ability to introduce several powerful and unique antioxidants (flavonol morin, tannin tellimagrandin, and quinone juglone). Antioxidants are essential for neutralizing free radicals, which can lead to age-related deterioration. Plus, the polyphenols content can help to lower the risk of chemically-related liver damage.

Nearly 30 varieties of walnuts exist with the English (or Persian) walnuts the most commonly known.

2 – Brain

Walnuts are high in neuroprotective agents like antioxidants, omega-3 fats, melatonin, folate, and vitamin E, which are effective at supporting brain health. Positive benefits of high-antioxidant foods are believed to include enhanced motor and cognitive function in later life, increased health span, and lowering the risk of age-related oxidative stress.

3 – Cancer

Walnuts are rich in cancer-fighting properties and can help with certain cancers including prostate and breast.

California is a major producer of walnuts and has over 232,000 walnut-bearing acres (approx 67 trees per acre).

4 – Diabetes

Walnuts, similar to most other nuts, are useful for lowering the risk of diabetes. Eating walnuts regularly (25 grams 5 times weekly) has the potential to lower the risk of type-2 diabetes by nearly 28%. Walnuts are high in polyunsaturated and mono-fats, which are great for insulin sensitivity.

5 – Hair

Eating walnuts to get a rich intake of vitamin B7 (biotin) plays a positive role in improving hair growth, reducing hair fall, and strengthening the hair.

Walnut trees can last for up to 250 years.

6 – Heart disease

Walnuts are the highest source of antioxidants among all other dietary nuts and plants. The high antioxidant content (20 mmol per 100 grams of walnuts) makes them useful for neutralizing free radicals and fighting-off heart disease. Plus, the high omega-3 fatty acids help to produce more HDL cholesterol (good) and lowers LDL cholesterol (bad), which makes it a great heart-friendly snack.

7 – Omega-3 fatty acids

Eating walnuts or other foods high in omega-3 fatty acids helps to lower the risk of Alzheimer’s disease, certain cancers, attention-deficit hyperactivity disorder (ADHD), and depression. Plus, it is believed to help with inflammatory diseases like Crohn’s disease and rheumatoid arthritis.

Walnuts date back to 7000 BC and one of the oldest food trees on the planet.

8 – Skin

The rich antioxidants and B-vitamins content in walnuts makes them a very good source to slow the signs of aging, prevent wrinkles, and neutralize free radical damage.

9 – Sleep

Walnuts are rich in the melatonin compound which plays a key role in conveying a message to the brain regarding the light/dark cycle. A benefit of this compound is the ability to induce and improve the quality of sleep.

A handful of walnuts have 2.1 grams of fiber, 4.2 grams of protein, and 10% of the daily value of phosphorus and magnesium.

10 – Stress

Walnuts (and the contained oil) have the potential to make it possible to better handle issues related to stress. Nuts are effective at lowering the blood pressure at rest and related response to stress. A well-balanced diet with the right choice of foods is certain to help the body cope that much better with stressful situations.

11 – Weight loss

Walnuts can form a useful part of a weight-loss program. Even eating walnuts as a regular part of the diet is unlikely to lead to increased weight obesity. A 1 oz serving of walnuts (about 7 shelled nuts) has 2 grams of fiber, 4 grams of protein, and 2.5 grams of omega 3 fats. The fiber content provides the satiety factor to lower the wish to snack throughout the course of the day.


Walnuts nutrition facts

  • A single walnut has about 26 calories.
  • Walnuts are a nutrient powerhouse and include omega-3 fatty acids, folate, vitamin E, thiamine, pantothenic acid, niacin, riboflavin, vitamin B, iron, and potassium.
  • A 1 oz serving of walnuts has about 2,482 mg of omega-3.
  • Eating 1 oz of walnuts can provide about 4.2 grams of carbs and 4.5 grams of protein.
  • Calories are high in nuts because of the fat content (a 1 oz serving of walnuts has about 182).

A 1 cup serving (about 117 grams) of chopped walnuts has: 765 calories – 8 grams of fiber – 18.2 grams of protein – 76 grams of healthy fats – 29% of the daily value of folate – 11% of the daily value of calcium – 46% of the daily value of magnesium – 200% of the daily value of manganese – 93% of the daily value of copper – 19.2% of the daily value of iron.


Walnuts – FAQs

Q. Are walnuts good for you?

A. Yes, walnuts are one of the healthiest nuts and loaded with fiber, protein, and healthy-fats (alpha-linoleic acid) to provide plenty of health benefits.

Q. Is walnuts good for skin?

A. Many cosmetic or skin care products naturally include walnuts in their list of active ingredients because of the rich nutrient content. Plus, the walnut oil content is great for protecting and leaving the hair shiny.

Q. What do walnuts taste like?

A. Walnuts have a buttery-like taste that isn’t sweet, nor salty.

Q. What is the best way to eat walnuts?

A. The best way to eat walnuts is in its organic, raw form for the highest antioxidant benefits.


Top 5 Benefits Of Walnut (Video)


Further reading:

  1. California Walnuts
  2. Walnut Recipes
  3. USDA National Nutrient Database