The word “walnut” was primarily familiarized in Gaul and Italy. It is a very common name of a food that is derived from the Old English word “wealhhnutu” which literally stands for “foreign nut”, i.e. ‘wealh’= ‘foreign’ and ‘hnutu’= ‘nut’. Walnuts are used in various delicacies such as in chocolate, as dry fruit, custard, cakes, cookies, and much more. Walnuts nuts are much sought after in the entire world due to its extreme potentiality of having amazing health benefits.

It would be indeed demeaning to state that walnuts are a wholesome foodstuff. Walnuts are basically a creased nut, resembling the shape of a globe, and are the fruit of the walnut tree. They are generally consumed as raw form itself or roasted too.

There are two categories of walnuts: black walnuts and brown walnuts. Among these two types, the brownish walnuts are the most familiar ones among individuals. Nonetheless, black and brown walnuts are extremely advantageous for the human body. Let’s go through the below-listed advantages and nutritive facts of consuming walnuts that ultimately benefits our body.

Nutritive Details:

100 g of walnut contains:-

  • ALA- 2.5 g of
  • Water- 4%
  • Saturated fat- 6.12 g
  • Fiber- 2 g
  • Protein- 15 g
  • Calories- 654
  • Sugar- 2.6 g
  • Potassium- 441 mg
  • Sodium- 2 mg
  • Omega 3- 9.08 g
  • Omega 6- 38.05 g
  • Trans fat- Nil

how to eat walnut


  1. Undoubtedly One of The Most Antioxidant Rich Food On This Planet-

Walnuts are extremely popular among health freaks due to its increased level of antioxidant content as compared to any other known nuts. The antioxidant in walnuts comes from nutritive compounds such as vitamin E, melatonin and some other plant complexes like polyphenols that are especially high in the paper-thin skin of walnuts. It is an excellent source of antioxidant found on earth.

A primary case study has revealed the fact that consuming walnuts among healthy adults has proved to be effective as it has been able to inhibit the oxidative loss due to bad cholesterol.

  1. Excellent Source of Omega 3 Fatty Acids-

Walnuts are evidently higher in omega 3 fatty acid content as compared to other common nuts. Omega 3 is an extremely vital fat which the human body needs to procure it from the meal. It is highly recommended by health gurus to consume omega 3 rich foods to avoid many redundant ailments in your body.

It has been observed by many case studies that consumption of walnuts on a regular basis with adequate dose have been beneficial to reduce the risk of dying out of heart-related disease in 20% cases in the world.

  1. Walnuts are Anti-Cancerous-

It has been proved that there are certain specific types of nutrients existent in walnut which can eventually be very helpful in preventing the development of cancer cells in our body. The phenolic complexes and the antioxidants that are contained in the walnuts play a crucial rule in fighting cancer growth cells. Antioxidants are eminent for having the capacity to eradicate free radicals from the body. This also helps to be beneficial in the prevention of cancer, especially breast cancer among women and prostate cancer among men.

  1. Effective for Boosting up Brain Health-

Due to its rich omega 3 fatty acids content, walnuts are famed to be extremely efficient in improving the brain power. The essential fatty acids i.e. omega 3 is potent to maintain the smooth functioning of the nervous system and helps to develop the memory retention.

  1. Reduces Inflammation-

 Inflammation is caused by many factors which lead to several ailments which includes heart-related disease, cancer, Alzheimer’s disease and much more.

As mentioned earlier, the plant compounds present in walnuts may assist in reducing oxidative damage, swelling and inflammation.

  1. Walnuts Help to Manage Weight-

 It is an evident fact that walnuts are high in calorie. But in spite of this, researches have revealed that the calorie engrossed from walnuts is 22% less than the minimum expectation as per the basis of their nutrients. Moreover, consuming walnuts are good for controlling body weight. Being a calorie-rich food, walnuts help to control our appetite which in turn helps to minimize the input of food into our body. Very simple equation to manage weight is the less you intake the more you control your weight.

  1. Controls Type 2 Diabetes-

Walnuts are often associated to reduce the risk related to type 2 diabetes. As walnuts are efficient in controlling body weight, consequentially it reduces the risk of high blood pressure and the occurrence of diabetes.

Believe it or not, consuming walnuts helps to resist high blood sugar.

walnut benefits and side effects

  1. Regulates blood pressure Level in The Body-

Increased level of blood pressure in the body is linked with heart-related disease especially stroke. Few researches suggest that eating walnuts helps to decrease high blood pressure.

Case studies conducted on adults with high blood pressure have been observed the positive effects of walnuts. It has been considerably able to reduce increased BP to a great extent.

  1. Walnuts are Good to Consume to Prevent Signs of Aging-

Walnuts are extremely vital for the skin as they are loaded with vitamin E. The existence of vitamin accompanied with vitamin B aids in combating the free radicals incurred by stress and anxiety. This eventually helps to the postponement of ageing.

  1. Walnuts are Beneficial to Clear off Your Dark Circles-

It is been suggested by the beauty experts that by applying warm walnut oil on your dark circles on a regular basis helps to alleviate the dark circles considerably. Walnut oil is revered for eliminating puffy eyes, giving your eyes a calm and soothing sensation.

  1. Bid Farewell to Dry Skin and Get a Glowing Skin With Walnuts-

Warm walnut oil is also essential for curing dry and damaged skin. Walnut oil aids to enhance the skin from inside, keeping it well moisturized. To get crystal glowing skin, just follow the given steps:-

  • Take 2 tablespoons of oats, 1 small spoon of honey/ lemon juice, 1 small scoop of fresh cream, 4-5 drops of olive or almond oil and add 4 walnuts to it.
  • Blend it well to make a consistent paste
  • Wash off your face and apply the paste on your face
  • Keep it for 20 minutes until it dries completely
  • Wash it off in a circular motion with lukewarm water
  1. Get Beautiful Hair With Walnuts-

Want to be Rapunzel? Get shiny, bouncy and healthier hair than ever before just by consuming walnuts. Walnuts can be eaten or even applied externally as oil or hair mask in order to maintain healthy hair.

It is also observed that application of walnut oil or hair mask made of walnut helps to prevent receding baldness. Walnuts are tremendously essential for strengthening hair follicles as it contains potassium, omega 3 and omega 6. Walnuts act as a natural anti-dandruff agent. It helps to moisturize the scalp and keeps the dandruff away.

  1. Walnuts are Effective to Promote Male reproductive health-

Increased intake of junk and processed foodstuffs is evidently associated with lessened sperm function. Consuming walnuts regularly aids to promote male fertility and stimulates sperm quality. Basically, walnuts are efficient in eliminating oxidative damage that in turn helps the sperm to protect its membranes.

  1. Lowers Triglyceride level-

Walnuts are potent in reducing bad cholesterol as well as triglycerides that are attributed as the main cause for the occurrence of heart diseases. Eating walnuts on a daily basis has been able to lessen the bad fats in the body substantially to a great extent.

benefits of nuts

  1. Enhances Metabolism-

As stated earlier, walnuts are comprised of several vital nutrients. These nutrients and minerals are responsible to function in promoting the metabolic system of our body. Walnuts can be very fruitful in the growth and development of body, digestion, sperm fertility, etc.

  1. Prevents Insomnia-

Inadequate sleep can lead to much health-related problems. We should have at least 7 hours of sound sleep every night. Sleeping properly permits the organs of our body to relax and regain the energy needed for working on the very next day. So consuming a bit of walnuts regularly aids in stimulating your sleep phase.

It is been said that walnuts were cultivated by mankind almost 8000 years ago.  Walnuts are found worldwide. These nuts are very vital for skin and body. Walnuts due to its high nutrient content are beneficial to prevent many health diseases. There is more way to go to explore other benefits of walnuts.

Also Read: Antioxidant Foods Benefits

Leave a Reply

Your email address will not be published. Required fields are marked *
You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>