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12 Incredible Benefits Of Eating Walnuts

12 Incredible Benefits Of Eating Walnuts May 8, 2018

Often considered the king of nuts, walnut is packed with protein, fiber, healthy fats, antioxidants, and several other vitamins and minerals. More importantly, these nuts offer a variety of benefits in very small doses – which makes them a super convenient and healthy snack. Let’s take a look at benefits of walnuts for your health. Keep reading.

Table Of Contents

What Are Walnuts Good For?
What Are The Benefits Of Walnuts?
What Is The Nutritional Profile Of Walnuts?

What Are Walnuts Good For?

A quarter cup of walnuts offers you more than the recommended daily amounts of omega-3 fatty acids, which boost heart health and fight inflammation. The antioxidants in the nuts can aid cancer treatment as well. And the fiber in the nuts improves digestive health and aids weight loss. Well, these are just some of the benefits. There’s more.

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What Are The Benefits Of Walnuts?

1. Aid Weight Loss

The omega-3 fatty acids in walnuts have been linked to a reduced risk of obesity. They also are rich in manganese and copper and another nutrient called ellagic acid – all of which boost metabolism. This can aid weight loss as well.

The fiber and protein in walnuts can make you less hungry and less likely to binge. Other studies also show how women who ate a handful of walnuts every day for six months lost about eight percent of their initial weight (1). Another report published in the Harvard Medical School states that walnuts activate a particular brain region that controls appetite and impulses (2).

2. Walnuts Boost Brain Health

Consuming walnuts as part of a diet can boost memory and brain function. The antioxidants in the nuts help prevent age-related cognitive decline and even reduce the risk of Alzheimer’s. And then, we have omega-3s in walnuts that also boost brain health and memory. Other nutrients in walnuts like vitamin E, folate, and melatonin are also known to enhance brain functioning.

Low omega-3 intake has also been linked to depression and anxiety, and these issues can be prevented by munching on a handful of walnuts every day.

3. Protect The Heart

Walnuts can lower bad cholesterol, and this protects the heart in the long run (3). And the omega-3 fatty acids in walnuts can prevent dangerous heart rhythms that might otherwise lead to heart attacks. Walnuts also have vitamin E, which can prevent plaque formation – eventually warding off coronary heart disease. The l-arginine in walnuts improves the health of the artery walls and makes them less prone to blood clots.

As per data analyzed by 210,000 health professionals over 32 years, people who ate nuts five or more times a week had 14% lower risk of cardiovascular disease (4).

4. Help In Diabetes Treatment

Benefits Of Walnuts - Help In Diabetes Treatment Pinit

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Research concludes that patients who take 30 grams of walnuts every day for a year can reduce their fasting insulin levels as compared to those who don’t. The omega-3 fatty acids (alpha-linolenic acid) in walnuts can also improve diabetic neuropathy, a diabetes complication that damages nerves.

Other studies have also stated that women who take walnuts have a lower risk of type 2 diabetes (5). Some research has also found that walnuts can be the most effective amongst other nuts to lower blood glucose levels.

5. Fight Inflammatory Arthritis

Unlike other nuts, walnuts are specifically rich in omega-3 fatty acids. These fight inflammation and work wonderfully well in treating arthritis and joint pains. Adding walnuts to the diet can also reduce the levels of C-reactive protein, which is an inflammatory marker linked to arthritis (6).

Walnuts also promote bone health. They contain magnesium, which works along with calcium to build bones.

6. Improve Prostate Health

Numerous studies have spoken about the anti-prostate cancer effects of walnuts. Walnut intake can decrease IGF-1 (or insulin-like growth factor-1), which is a growth hormone linked to prostate cancer. And as walnuts also reduce cholesterol, the cancer cells are deprived of it and cannot grow as quickly. This makes the treatment easier.

Walnut intake also increases adiponectin and PSP94 – both of which are tumor suppressors. This also helps prevent prostate cancer.

7. Can Enhance Fertility And Sperm Health

Being a natural source of omega-3 fatty acids, walnuts can help the sperm mature and work properly (7).

8. Improves Digestion

Consumption of walnuts can increase the number of gut bacteria – they work as a prebiotic. Being packed with significant amounts of protein and fiber makes walnuts good digestive aids.

9. Regulate Sleep

Benefits Of Walnuts - Regulate Sleep Pinit

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Walnuts contain melatonin, which promotes sleep. It is an important chemical in the body that regulates our internal clock (8). When it gets dark, melatonin levels increase in the body to make you fall asleep.

The fatty acid makeup of walnuts might also play a role in proper sleep.

10. Are Beneficial During Pregnancy

The omega-3 fatty acids and protein in walnuts help in the development of the newborn. And as they contain fiber, they help in weight management during pregnancy. Walnuts also contain copper that is known to promote fetus development.

As per a report by the Michigan State University, storing walnuts properly is important. The oil in the nuts might turn rancid if exposed to warm temperatures for long periods. Store the nuts safely in an airtight container in a cool and dry place (9).

11. Moisturize Skin And Boost Skin Health

The nutrients and healthy fats in walnuts attract moisture from the air and soothe dry skin. And the omega-3s can reduce skin inflammation as well.

And the protein in the nuts accelerates wound healing and prevents scar formation. The antioxidants protect the skin from the damaging free radicals and can even fight the signs of aging.

12. Boost Hair Growth

The omega-3 fatty acids in the walnuts get the credit again. They strengthen the hair follicles and prevent hair follicles. And the protein they contain also strengthens hair and boosts hair growth. Some sources say that walnut oil can help treat dandruff.

These are the benefits of walnuts – but we also need to know all the nutrients in these nuts that make them so great.

What Is The Nutritional Profile Of Walnuts?

One cup of chopped almonds contains 765 calories. It also contains 31% of the daily value of dietary fiber and 18 grams of protein.

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Nutrition Facts

Serving Size 117g

Amount Per Serving
Calories 765Calories From Fat 639
% Daily Value*
Total Fat 76g117%
Saturated Fat 7g36%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 2mg0%
Total Carbohydrate 16g5%
Dietary Fiber 8g31%
Sugars 3g
Protien 18g
Vitamin A   0%Vitamin C   3%
Calcium   11%iron   19%
Protein & Amino Acids
Amounts Per Selected Serving
%DV
Protein
17.8 g
36%
Tryptophan
199 mg
Threonine
697 mg
Isoleucine
731 mg
Leucine
1369 mg
Lysine
496 mg
Methionine
276 mg
Cystine
243 mg
Phenylalanine
832 mg
Tyrosine
475 mg
Valine
881 mg
Arginine
2666 mg
Histidine
457 mg
Alanine
814 mg
Aspartic acid
2140 mg
Glutamic acid
3295 mg
Glycine
955 mg
Proline
826 mg
Serine
1093 mg
Hydroxyproline
~
Vitamins
Amounts Per Selected Serving
%DV
Vitamin A
23.4 IU
~
Retinol
0.0 mcg
Retinol Activity Equivalent
1.2 mcg
Alpha Carotene
0.0 mcg
Beta Carotene
14.0 mcg
Beta Cryptoxanthin
0.0 mcg
Lycopene
0.0 mcg
Lutein+Zeaxanthin
10.5 mcg
Vitamin C
1.5 mg
3%
Vitamin D
~~
Vitamin E (Alpha Tocopherol)
0.8 mg
4%
Beta Tocopherol
0.2 mg
Gamma Tocopherol
24.4 mg
Delta Tocopherol
2.2 mg
Vitamin K
3.2 mcg
4%
Thiamin
0.4 mg
27%
Riboflavin
0.2 mg
10%
Niacin
1.3 mg
7%
Vitamin B6
0.6 mg
31%
Folate
115 mcg
29%
Food Folate
115 mcg
Folic Acid
0.0 mcg
Dietary Folate Equivalents
115 mcg
Vitamin B12
0.0 mcg
0%
Pantothenic Acid
0.7 mg
7%
Choline
45.9 mg
Betaine
0.4mg

 

Minerals
Amounts Per Selected Serving
%DV
Calcium
115 mg
11%
Iron
3.4 mg
19%
Magnesium
185 mg
46%
Phosphorus
405 mg
40%
Potassium
516 mg
15%
Sodium
2.3 mg
0%
Zinc
3.6 mg
24%
Copper
1.9 mg
93%
Manganese
4.0 mg
200%
Selenium
5.7 mcg
8%
Fluoride
~

 

Fats & Fatty Acids
Amounts Per Selected Serving
%DV
Total Fat
76.3 g
117%
Saturated Fat
7.2 g
36%
Monounsaturated Fat
10.5 g
Polyunsaturated Fat
55.2 g
Total trans fatty acids
~
Total trans-monoenoic fatty acids
~
Total trans-polyenoic fatty acids
~
Total Omega-3 fatty acids
10623 mg
Total Omega-6 fatty acids
44567 mg

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Conclusion

Being the most nutritious of nuts is reason enough to include walnuts in your everyday diet. Start snacking on them, and you will only thank yourself.

And tell us how this post has helped you. Just leave a comment in the box below.

Expert’s Answers For Readers’ Questions

How many walnuts can you eat in a day?

Having 7 to 9 walnuts a day is good.

Are walnuts acidic?

Yes. While chestnuts, almonds, and cashews are known to be alkaline-forming, walnuts are acid-forming.

What is a good substitute for walnuts?

Pecans can be a good substitute for walnuts even though they are a little expensive.

What are the side effects of walnuts?

Allergies are one side effect of walnuts. In this case, the body becomes hypersensitive.

References :

1. “Want to lose weight and lower your cholesterol?”. DailyMail.
2. “Why walnuts may help with weight loss”. Harvard Medical School.
3. “Nuts and your heart…”. MayoClinic.
4. “Nuts for the heart”. Harvard School of Public Health.
5. “Walnut consumption is associated with…”. Oxford Academic Journal.
6. “Health benefits of walnuts”. Arthritis Foundation.
7. “Walnuts may improve sperm quality in healthy men”. WebMD.
8. “Melatonin in walnuts…”. US National Library of Medicine.
9. “Preserving fresh walnuts to maintain…”. Michigan State University.

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