Health Benefits of Walnuts

Walnuts are the powerhouse of nutrients. There are so many health benefits of walnuts, from helping manage weight to reducing LDL. The list is endless.

Including walnuts in your daily diet can be a game changer for your health. Interestingly these nuts are referred to as brain food because the inner portions of the nut resemble the brain.

Walnuts contain omega 3 fatty acids, which is one of the most important elements of a healthy diet. Furthermore, these nuts are easy to add to your diet and affordable.

What Are the Top Health Benefits of Walnuts?

1. Improves Brain Function

There are anti-inflammation benefits of eating pumpkin seeds due to the antioxidant properties present in them. It helps reduce inflammation in the body by protecting the skin cells from the damage of free radicals. Moreover, it is also a rich source of Vitamin A and carotenoids, protecting you from numerous diseases.

2. Maintains Heart Health

One of the many advantages of walnuts is that it maintains heart health. Studies have shown that regular consumption of walnuts results in lower risks of cardiovascular diseases. In addition, walnut oil offers more benefits to the blood and lymphatic vessel lining.

3. Prevents from LDL

The benefits of eating walnuts can be uncountable. Walnuts are a great source of vitamin E, melatonin and organic compounds called polyphenols. A combination of these nutrients can work as a preventive method for bad cholesterol.

4. Supports in Weight Loss

There is a misconception that eating nuts can cause weight gain. However, studies have confirmed that consuming walnuts does not lead to weight gain. Instead, it works as a snack which helps satisfy the cravings and manage weight loss.

5. Helps in Digestion

Another advantage of eating walnuts is it aids in proper digestion. Including walnuts in your diet will increase the production of gut microbiota. These intestinal microorganisms enhance strains of probiotic bacteria. This eventually helps produce butyrate to support a healthy gut.

6. Reduces Inflammation

Inflammation caused due to oxidative stress can cause chronic ailments like heart diseases, Alzheimer’s, type-2 diabetes, and even cancer. Walnuts have polyphenols that can aid in reducing inflammation. Thus, the health benefits of walnuts include the prevention of these diseases as well.

7. Keeps Gut Healthy

The benefits of eating walnuts daily are directly related to promoting nourishment to your gut. The components of walnuts are proven beneficial to the bacteria present in the gut. Thus, it results in keeping your gut healthy.

8. Weight Management

A handful of walnuts can boost your metabolism. The essential fatty acid components in walnuts help in digestion, along with other metabolic processes. Hence, eventually supports weight loss and weight management.

9. Lower Risks of Diabetes

One of the significant health benefits of walnuts is that they can reduce the chances of developing type II diabetes. It is a great source of protein, dietary fibre and healthy fats. Moreover, it has anti-inflammatory properties, which also help lower the risk of diabetes.

10. Promotes Healthy Ageing

Getting older generally impacts people's mobility and other physical activities. The best way to prevent this from happening is to start eating healthy from the beginning. Consuming walnuts and maintaining a healthy diet can preserve such physical abilities.

What Is the Nutritional Value of Walnuts?

The nutritional profile of walnuts is higher than other nuts. It contains essential vitamins and minerals like zinc, potassium, iron, magnesium and zinc, along with polyunsaturated fat.

Here is a table highlighting the nutritional value of 30 grams of walnuts served.

Nutrients	Nutritional Value
Calories	206 kcal
Protein	4.4 g
Fat	20.6 g
Polyunsaturated Fat	14.0 g
Fibre	1.4 g
Potassium	135 mg
Magnesium	48 mg
Calcium	28 mg
Phosphorous	114 mg
Folate	20 mcg

How to Include Walnuts in Your Daily Diet?

If you are wondering what the right way to get all the nutritional value of walnuts is, try adding them to your daily meals. Here are some of the recipes to try.

1. Soak them Overnight

The easiest way to include walnuts in your diet is to soak them overnight and eat them in the morning. Soaking them makes walnuts easier to digest.

2. Make Dips

Roast some walnuts with garlic, lemon juice, oil, salt and pepper, and grind them in a mixer. You get a healthy dip for your pickled vegetables or crackers.

3. Sprinkle on Salads

Salads are a great meal option if you want to start eating healthy. Toss some walnuts in your salad to add some crunch. Walnuts can be eaten as it is or after being roasted as well.

4. Toss Some in Oatmeal

You can also add some walnuts to your breakfast smoothies. This not only enhances its health benefits but also improves its taste.

5. Add in Pasta or Vegetables

Dropping a few walnuts in your pasta or vegetables is another way of incorporating walnuts into your diet.

6. Eat as a Snack

Replace your unhealthy snack with a healthier option. You can eat walnuts as a snack. Break the shell and eat the nut to gain its optimum benefits. You can also lightly roast them for more flavours.

What Are the Risks of Over-consumption of Walnuts?

Although walnuts contain several healthy organic compounds, there are some risks associated with them.

Digestive Problems: Consuming an excessive number of walnuts can cause chronic digestive issues. This is because it is high in fibre content. Other issues related to digestion are bloating and stomach pain.
Can Aggravate Ulcers: Walnuts are rich in dietary fiber. Although these are healthy components, they may also aggravate ulcers. However, it is not likely to happen to everyone.

Who Should Avoid Eating Walnuts?

People Allergic to Nuts: If someone has any prior reaction after eating nuts, they must immediately stop consuming them. The initial symptoms can be shortness of breath, nausea, nasal congestion, difficulty in swallowing, itching in the mouth, throat, eyes, etc.
Infants: Since infants do not develop the ability to chew and digest, the risk of choking is possible. Nuts are difficult to bite or break for kids. It can get stuck into their airways and cause extensive damage.

There are a ton of health benefits of walnuts. They contain healthy fats, antioxidants and other vital plant compounds. Including these nuts in your daily diet can reduce the risk of chronic diseases like diabetes, heart risk and even cancer. So if you want to start a healthier lifestyle, including walnuts in your diet is the easiest way to begin.

Frequently Asked Questions

✓ How many walnuts can one eat daily?

An adult can consume two to three ounces or 85 grams of walnuts daily. However, overconsumption of walnuts can lead to several health issues.

✓ Are walnuts good in pregnancy?

Yes, walnuts are considered extremely healthy during pregnancy. It contains omega-3 fatty acids, which are extremely helpful for a developing foetus. Expecting mothers can eat 4-5 kernels of walnuts daily.