Health Benefits of Walnuts

Walnut a treasure of beauty
5 min reading time

Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts. A handful of walnuts contains almost twice as many antioxidants as an equivalent amount of any other commonly consumed nut. Today in this post we would share the amazing health benefits of eating walnuts and why you should eat some walnuts today!

But unfortunately, people don’t eat a lot of them. “Antioxidants in walnuts were two to 15 times as potent as vitamin E — renowned for its powerful antioxidant effects, which protect the body against damaging natural chemicals involved in causing disease,” Vinson says. In fact, in a 2009 U. S. study, nut consumption was associated with a significantly lower risk of weight gain and obesity. But you need to keep the portion small (maximum 7 walnuts a day).

Nutritional Value of Walnuts

Walnuts have the following nutritional content.

A walnut is the nut of any tree of the genus Juglans, particularly the Persian or English walnut, Juglans regia. A walnut is the edible seed of a drupe, and thus not a true botanical nut. It is commonly consumed as a nut. Wikipedia

Walnuts Nutrition Facts : Walnuts, black, dried Walnuts

Sources include: USDA

Amount Per 1 cup, in shell, edible yield (7 nuts) (28 g)1 oz (14 halves) (28.4 g)1 cup, ground (80 g)100 grams1 cup shelled (50 halves) (100 g)1 cup, chopped (117 g)1 cup pieces or chips (120 g)100 grams
Calories 654
% Daily Value*
Total Fat 65 g100%
Saturated fat 6 g30%
Cholesterol 0 mg0%
Sodium 2 mg0%
Potassium 441 mg12%
Total Carbohydrate 14 g4%
Dietary fiber 7 g28%
Sugar 2.6 g
Protein 15 g30%
Vitamin C2%Calcium9%
Iron16%Vitamin D0%
Vitamin B625%Cobalamin0%
*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Types of Walnuts

The two most common major species of walnuts are grown for their seeds – the Persian or English walnut and the black walnut. The English walnut (J. regia) originated in Iran (Persia), and the black walnut (J. nigra) is native to eastern North America.

Also Check: Health Benefits of Pista

How to Eat Walnuts?

Soak them for atleast 4 hours in water before eating.

Health Benefits of Walnuts

Care for the Heart

Being a rich source of Omega-3 fatty acids they keep the bad cholesterol level in check and also raise the level of good cholesterol in the body. A handful of these can keep you away from cardiovascular diseases, stroke, coronary artery diseases and other potential dangers related to the heart.

Beats Inflammatory Diseases

They have the power to tackle inflammatory diseases like asthma, psoriasis, eczema and rheumatoid arthritis.

Raises Immunity

Walnuts benefits in raising immunity as it boasts antioxidant properties that enhance the immune system and protect against ageing, cancer and neurological disorders.

Make Your Skin Glow

Walnuts offer up healthy Omega-3 fats that strengthen the membranes of your skin cells, locking in moisture and nutrients that keep it plump and glowing and keeping out toxins that can damage skin cells.

Eating Walnuts also boast strong astringent properties that protect the skin from dryness. In fact, for the same reason, they are also used for ages in massage therapy, aromatherapy and cosmetic products.

Read: Health Benefits of Peanuts


Walnuts health benefits in Pregnancy, Since these healthy nuts, contain high levels of the B-complex group of vitamins like folates, riboflavin, thiamin and others which are ideal for consumption by pregnant women.

Minerals and Nutritions in Walnuts

Walnuts contain protein, manganese, potassium, zinc, calcium, iron, magnesium, selenium and copper that serve various purposes including sperm development and acid synthesis.

Fight Constipation

Walnuts can also be consumed as laxatives as they can help against constipation.

For Beautiful Hair

Walnuts are a key ‘hair food’, as they are an excellent source of biotin, an essential nutrient known to strengthen hair, improve hair growth and reduce hair fall. A deficiency of biotin leads to frequent hair loss and breakage.

Weight Loss

‘Walnuts serve as a delicious-tasting, low cholesterol weight-loss food. To fully enjoy the benefits of walnuts for weight loss, it is important to remember that these nuts are a high-calorie food that should be eaten in moderation. Make sure to add only 1.5 ounces (about 20 walnut halves) for maximum benefit to your daily menu.

FAQ Walnuts Health Benefits

Is it OK to eat walnuts everyday?

Walnuts are rich in heart-healthy fats and high in antioxidants. Eating walnuts may improve brain health and reduce your risk of heart disease and cancer. These nuts are easily incorporated into your diet, as they can be eaten on their own or added to many different foods

Why are walnuts not good for you?

 Some researchers have concluded that consuming walnuts does not lead to weight gain. However, walnuts are dense in calories, and people are advised to consume them in moderation to reduce this risk. A high consumption of walnuts has also been linked to diarrhea.

Are walnuts better than almonds?

lmonds provide a higher mineral content while walnuts pack more omega-3 fatty acids.

Is walnut good for sperm?

Almonds, walnuts, and hazelnuts are packed with nutrients that have been previously linked to healthier sperm — such as omega-3 fatty acids, folate, and antioxidants like vitamin E, zinc, and selenium. These nutrients are known to protect sperm from free-radical damage and maintain the structural integrity of sperm.

These are some amazing walnuts health benefits. You can eat handful of walnuts make sure they are soaked four hours before you have them in your diet. You can also eat walnut seeds raw but would advise soaking them for better mineral and nutrition absorption. Stay tuned to Daily Syrup for more health updates.

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