Top 10 Health Benefits of Walnuts

Top 10 Health Benefits of Walnuts

Walnuts are considered to be one of the healthiest snacks because it is packed with fiber, protein, healthy fats, antioxidants, and several important vitamins and minerals. Did you know that consuming a quarter cup of walnuts can provide you more than the recommended daily amount of omega-3 fatty acids? Some of the best health benefits of walnuts come from its antioxidant activities that can reduce the risk of cancer and other debilitating diseases. You also need fiber from walnuts to improve your digestive health.

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Before we delve into the top health benefits of walnuts, you need to know more about its nutritional profile.  Walnuts are very rich in linoleic acid or omega-6 fatty acids and omega-3 fatty acids. When it comes to vitamins and minerals, walnuts contain high amounts of vitamin C and B6, riboflavin, thiamin, niacin, folate, pantothenic acid, iron, calcium, phosphorus, magnesium, sodium, potassium, and zinc. Walnuts are also a good source of dietary fiber, lutein, and beta-carotene.

WalnutsWalnuts are not only kings of nuts, but they are also kings of antioxidants. They contain rare and powerful antioxidants that can only be found in a few and selected foods. These antioxidants include the flavonol morin, tannin tellimagrandin, and quinine juglone. Antioxidants are important to everyone’s health because they control the body’s aging process by fighting free radicals.

Another reason why the health benefits of walnuts are truly remarkable is due to its high amounts of dietary fiber. Consuming one cup of walnuts can provide you with 7.8 grams of fiber, which is about 30 percent of your daily recommended value. Aside from helping you lose weight, dietary fiber can also normalize your bowel movement and control your blood sugar level. Here are the top ten health benefits of walnuts that everyone needs to know.

Top 10 Health Benefits of Walnuts

Helps You Lose Weight

Walnuts are high in fats, but these are healthy fats that can actually help you lose weight. Walnuts are rich in fiber and protein, which are both capable of making you feel fuller. This helps you avoid overeating and lets you consume fewer calories per day.


Walnuts are very rich in omega-3 fatty acids, which are closely linked to a lower risk of obesity. Plus, walnuts contain high amounts of copper, manganese, and ellagic acid, which helps boost your metabolism. There is a study confirming that women who ate walnuts every day for 6 months were able to lose about 8% of their initial weight. Another research has found that walnuts are capable of activating regions of the brain that control the appetite and impulses. The health benefits of walnuts can be a lifesaver because obesity can lead to serious and fatal health diseases such as heart attack, stroke, and diabetes.

Improves Brain Health

Eating walnuts when preparing for an exam is an excellent practice since it is known to boost brain health. Walnuts have powerful antioxidant properties that prevent age-related decline in cognitive abilities. Eating walnuts can even lower the risk of developing Alzheimer’s disease.

The health benefits of walnuts as a brain booster can also be attributed to its high amounts of omega-3 fatty acids. Research has shown that people with low omega-3 fatty acid intake often suffer from depression and anxiety. Walnuts are also rich in folate, vitamin E, and melatonin, which can help sharpen the functioning of the brain. Another research shows that walnuts are rich in polyphenols, which is a type of antioxidant that can reduce the inflammation in the brain. Eating a handful of walnuts per day is beneficial in reducing the risk of neurodegeneration conditions.

Benefits of Walnuts

Protects and Improve the Heart

The health benefits of walnuts are very helpful if you want to avoid cardiovascular diseases and lessen the risk of heart attack and stroke. The omega-3 fatty acids in walnuts are very heart-friendly because it can prevent abnormal heart rhythms that could lead to a heart attack. Walnuts are also rich in vitamin E, which prevents plaque from building up in the arteries, thus lowering the risk of coronary heart disease. Plus, walnuts have l-arginine, which boosts the health of the artery wells and helps fight blood clots.

Several types of research have agreed that walnuts can reduce the risk of cardiovascular disease because it can lower the LD cholesterol or bad cholesterol. Tests were done and they found that the participants who ate walnuts daily for up to 6 months reduced their overall cholesterol, most especially the LDL cholesterol. The study also found that eating walnuts can bring down your overall BMI and lower your blood fats, which can help prevent cardiovascular diseases.

Reduce the Risk of Diabetes

With the health benefits of walnuts to the cardiovascular system, it is not surprising for researchers to know that it can also reduce the risk of diabetes, particularly type-2 diabetes. Researchers found that patients who have eaten walnuts every day for one year have reduced their fasting insulin levels. The alpha-linolenic acid or omega-3 fatty acids found in walnuts can help fight diabetic neuropathy, which is a result of diabetes that damages the nerves.

Other studies have found that walnuts are the most effective among other nuts when it comes to lowering the blood glucose levels. If your family has a history of diabetes, it might be a good idea to start snacking on walnuts regularly.

Increases Male Fertility

Most people do not know this, but eating walnuts can actually have a positive impact on the male fertility. One study has found that men who added shelled walnuts into their diet for 3 months resulted in an increased activity of sperm cells. According to the study, you need more than half a cup of walnuts daily to significantly have an impact on the sperm quality, including its motility, vitality, and morphology. Also, the high levels of omega-3 fatty acids in walnuts can contribute to the proper functioning and maturity of the sperm. If you and your partner want to have a baby, taking advantage of the health benefits of walnuts can help to enhance the male fertility.

Lowers the Risk of Certain Cancers

The health benefits of walnuts can be powerful enough to prevent certain cancers from developing. The combination of the omega-3 fatty acids and the antioxidant properties in walnuts can have a powerful anti-cancer effect. Consuming walnuts regularly can help strengthen your immune system. You need a strong immune system in order to prevent cancerous cells from forming in your system. Walnuts are great for preventing breast and colon cancer.

Several studies have also found that walnuts contain anti-prostate cancer properties. Walnuts are capable of weakening the cancer cells, which makes the treatment a lot easier. Adequate intake of walnuts can increase the PSP94 and adiponectin, which can both suppress the growth of a tumor, thus preventing prostate cancer. In one study, mice ate whole walnuts for several weeks and they had a slower and smaller growing tumor compared to the other group of mice that consume other types of fat. Overall, the test showed that walnuts have successfully reduced the growth of prostate cancer in mice by 40 percent. Another study has shown that eating 2 handfuls of walnuts every day can lower the risk of breast cancer by 50% and it can slow the growth of a tumor by 50% as well. The health benefits of walnuts are truly amazing because it can slow down and even stop cancer from developing.

Health Benefits of Walnuts

Improves Digestive Health

The health benefits of walnuts extend to your gut and digestion. Eating walnuts on a daily basis is good for increasing the number of gut bacteria. Plus, walnuts contain high amounts of fiber and protein, which allows for better digestion. Walnuts are also capable of working as a cleansing agent for your internal digestive tract. This will keep your digestive system healthy by removing unwanted toxins and waste. Cleaning your digestive system will also get rid of certain problems such as constipation.

Promotes Better Sleep Quality

You need the health benefits of walnuts if you have insomnia or you cannot sleep soundly at night. Walnuts promote better sleep quality because it contains high amounts of melatonin. This important chemical is responsible for regulating the internal clock of your body. As soon as it gets dark, your melatonin level increase, which makes you fall asleep. If the melatonin level is disrupted, you can have a difficult time falling asleep. The omega-3 fatty acids in walnuts can also help in providing your body with proper sleep quality.

Helpful for Pregnant Women

It is recommended for pregnant women to consume omega-3 fatty acids and protein because these nutrients help in the proper development of the newborn baby. Walnuts are rich in protein and omega-3 fatty acids, and they also contain fiber, which helps the pregnant women control her weight during the pregnancy. Walnuts also contain good amounts of copper, which can promote the development of the fetus during the early stages of pregnancy. The health benefits of walnuts are quite remarkable and more pregnant women and mothers-to-be should know more about this amazing superfood.

Good for Your Skin

The health benefits of walnuts can have a positive impact on your skin. The healthy fats and nutrients in walnuts can help moisturize your skin and prevent dryness. Omega-3 fatty acids can also help reduce any skin inflammation. The protein in walnuts can speed up the healing of the wound and reduce the formation of scars. Plus, the rich antioxidants in walnuts can protect the skin from the damages caused by the free radicals.