Health benefits of walnuts

Are you looking for a simple way to boost your overall health? Want to know the amazing health benefits of walnuts? Well, walnuts have incredible health benefits and can have a positive impact on your body, if consumed in moderate amounts daily. These delicious nuts are enriched with beneficial nutrients like – vitamins, minerals, and fibre. They are delicious and can improve your health in many ways. 

In this post, we’ll explore ten amazing health benefits of walnuts and share some easy ways to incorporate them into your diet. From improved heart health to better brain function, you won’t want to miss out on the benefits of this superfood! Before we dive deep, let’s go through the basics…

1. History and Cultivation of Walnuts

Walnuts are believed to have originated in ancient Persia and have been cultivated for thousands of years. They are typically harvested in the fall when the outer hulls of the nuts begin to split open. The nuts are then dried and the outer hulls are removed. The nuts can be stored for several months if kept in a cool, dry place. From sweet desserts to savoury dishes, walnuts are versatile and nutritious ingredients that are enjoyed in a variety of ways.

2. Nutritional Profile of Walnuts  

Walnuts are a great source of several important nutrients that our bodies need to function properly. Here is a breakdown of the key nutrients in one ounce (28 grams) of walnuts:

  • Calories: 185
  • Protein: 4.3 grams
  • Fat: 18.5 grams (mostly healthy unsaturated fats)
  • Carbohydrates: 3.9 grams
  • Fibre: 1.9 grams
  • Sugar: 0.7 grams
  • Calcium: 28 milligrams
  • Iron: 0.7 milligrams
  • Magnesium: 45 milligrams
  • Phosphorus: 98 milligrams
  • Potassium: 125 milligrams

In addition to these nutrients, walnuts are also a good source of vitamin E, a powerful antioxidant that helps protect our cells from damage. They also contain small amounts of B vitamins, zinc, and selenium. One ounce of walnuts contains about 2.5 grams of alpha-linolenic acid (ALA), the plant-based form of omega-3s.

Overall, walnuts are a nutrient-dense food that can provide a wide range of health benefits when included in a balanced diet.

3. 10 Health Benefits of Walnuts 

Want to discover the top 10 amazing health benefits of walnuts and learn easy ways to incorporate them into your diet? From improving heart health to boosting brain function, walnuts are a superfood you don’t want to miss out on. Read on for delicious and nutritious walnut recipes and snack ideas –

 3.1. Heart Health

Walnuts are rich in antioxidants, which can help reduce inflammation and improve heart health. They are also a good source of healthy fats, fibre, and protein that can help lower cholesterol and blood pressure levels.

3.2. Brain Health

Walnuts are one of the best plant-based sources of omega-3 fatty acids, which are essential for brain health. Studies have shown that consuming walnuts regularly may help improve memory, concentration, and overall cognitive function.

3.3. Weight Management

Despite their high calorie and fat content, studies have found that adding walnuts to your diet may actually help you lose weight. This is likely due to their high protein and fibre content, which can help you feel fuller for longer and reduce overall calorie intake.

3.4. Cancer Prevention

Some studies suggest that consuming walnuts regularly may help reduce the risk of certain types of cancer, including breast and prostate cancer. This is likely due to their high antioxidant content and ability to reduce inflammation in the body.

3.5. Skin Health

Walnuts are rich in vitamin E, which is important for skin health. This powerful antioxidant can help protect the skin from damage caused by UV rays, pollution, and other environmental factors.

3.6. Bone Health

Walnuts are a good source of several important nutrients for bone health, including calcium, magnesium, and phosphorus. These nutrients are essential for building and maintaining strong bones.

3.7. Digestive Health

Walnuts are a good source of fibre, which is important for digestive health. Consuming walnuts regularly can help improve bowel regularity, reduce constipation, and promote the growth of healthy gut bacteria.

3.8. Diabetes Management

Despite their high calorie and carbohydrate content, studies have found that consuming walnuts regularly may actually help improve blood sugar control in people with diabetes. This is likely due to their high fibre and healthy fat content.

3.9. Anti-Inflammatory Effects

Walnuts are rich in antioxidants and healthy fats, both of which can help reduce inflammation in the body. It helps prevent chronic inflammation and numerous health conditions, including heart disease, cancer, and Alzheimer’s disease.

3.10. Nutrient-Dense

Walnuts are a nutrient-dense food, meaning they are packed with essential vitamins and minerals that our bodies need to function properly. They are also a good source of healthy fats, protein, and fibre, making them a great addition to a balanced diet.

4. How to Incorporate Walnuts Into Regular Diet?

There are many delicious and easy ways to incorporate walnuts into your regular diet. Here are a few ideas:

  1. Snack on them: Walnuts make for a great on-the-go snack. Simply grab a handful and enjoy.
  2. Add them to your breakfast: Sprinkle walnuts on your morning oatmeal or yoghurt for a healthy and filling start to your day.
  3. Make a walnut butter: Just like peanut butter, you can make your own walnut butter by blending walnuts in a food processor until smooth. Spread it on toast or use it as a dip for apple slices.
  4. Use them in baking: Walnuts are a great addition to baked goods like muffins, cookies, and bread. They add a nice crunch and boost of nutrition.
  5. Toss them in a salad: Add walnuts to your favourite salad for extra flavour and texture. They pair especially well with greens like spinach and arugula.
  6. Make a walnut pesto: Instead of traditional basil, use walnuts to make a delicious pesto sauce for pasta, sandwiches, or dip.
  7. Top your favourite dishes with walnuts: From roasted vegetables to grilled chicken, walnuts can add a tasty and nutritious touch to many dishes.

With so many options, it’s easy to incorporate walnuts into your regular diet and enjoy their many health benefits.

Surprising Health Benefits of Dry Fruits

5. Conclusion

Walnuts are a nutrient-dense food that offers several health benefits. They are rich in healthy fats, protein, fibre, vitamins, and minerals. Eating walnuts may help lower cholesterol levels, reduce inflammation, improve brain function, promote heart health, boost immunity, aid in weight management, and support healthy ageing. Adding walnuts to your diet can be as easy as incorporating them into meals or snacks, such as adding them to oatmeal, salads, or yoghurt.

6. FAQs

  • How many walnuts should you eat in a day?

The recommended serving size for walnuts is about 1 ounce or 28 grams per day, which is roughly 7 whole walnuts. This serving size provides about 185 calories and is a good source of healthy fats, fibre, and protein. 

  • What happens if you eat walnuts every day?

Eating walnuts every day can provide several health benefits, such as improved heart health, brain function, and digestion. Walnuts are also a good source of healthy fats, fibre, and protein. However, it is important to note that walnuts are high in calories and eating too many can lead to weight gain. It is recommended to consume a handful of walnuts (about 1 ounce or 28 grams) per day to reap their health benefits without overdoing it on calories. As with any dietary change, it is always best to consult with a healthcare professional before making significant changes to your diet.

  • What are the disadvantages of walnuts?

While walnuts have several health benefits, there are also some potential disadvantages to consuming them. Here are a few to consider:

  1. High in calories: Walnuts are a calorie-dense food, with around 190 calories per ounce. Overconsumption can lead to weight gain, which can increase the risk of other health problems.
  2. May cause digestive issues: Some people may experience digestive discomfort or bloating after eating walnuts, particularly if they have a nut allergy or sensitivity.
  3. May interact with certain medications: Walnuts contain a compound called juglone, which can interfere with some medications. If you are taking medication, it is best to speak with a healthcare provider before consuming walnuts regularly.
  4. May trigger migraines: For some individuals, consuming walnuts (as well as other nuts) can trigger migraines.
  5. May contain harmful substances: Walnuts may contain aflatoxins, which are toxic compounds produced by certain moulds that can grow on nuts.