7 Amazing Benefits Of Walnuts | Uses and Side Effects

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What are Walnuts?

Walnuts are obtained from the trees of Juglans Genus. They are round, single-seeded fruits enclosed in a thick woody shell. They are bitter in taste but have antioxidants and proteins that impart many health benefits. Walnuts can be included easily in your diet as they can be grounded or added into any dish.


Nutritional Characteristics of Walnuts 

  • Rich in fatty acids (Omega-3 and Omega-6)
  • Contain vitamins (C, B6, niacin, etc.)
  • Rich in minerals (calcium, iron, magnesium, zinc, phosphorous, potassium, etc.)
  • Rich source of dietary fiber
  • Has antioxidant properties

Read more: Walnut Nutrition


Benefits of Walnuts  

Walnuts contain other essential minerals like phytosterols, beta-carotene, lutein and zeaxanthin that improves heart function. It also offers improved metabolism, reduces inflammation and regulates sleep.

1. Controls Diabetes

Walnuts contain high amounts of polyunsaturated and monounsaturated fats that do not increase blood sugar levels in your body. Gillen L. J. from The University of Wollongong, Australia states that intake of walnuts in your diet reduces the risk of Type-II diabetes. You can have 3–2 walnuts in your breakfast every day.

2. Boosts Bone Health 

The essential fatty acids present in walnuts offer strength to your bones. It accelerates the calcium absorption in your bones which makes your bones strong. You can consume 3–4 walnuts in your morning breakfast or ground them in your mid-day desserts.

3. Reduces Inflammation

There are phytochemical substances and polyphenolic compounds in walnuts that reduces inflammation in your body. Walnuts help boost your brain health and may also prevent cancerous cell growth. You can have 3–4 walnuts in your evening snack or consume them to curb your hunger pangs after dinner.

4. Maintains Body Weight

Walnuts contain high amount of dietary fiber that keeps your hunger pangs in control. Allison Martin, University of Wollongong, Australia, states that consumption of 30 gm of walnuts in a day makes you lose weight.

5. Maintains a Healthy Heart

Walnuts contain amino acids that prevent cardiovascular diseases and blood clots in your body. It also maintains cholesterol levels in your body. You can take 3–4 walnuts during your morning or evening breakfast to prevent heart diseases.

6. Aids in Skin Care

Walnuts contain antioxidants that help increase production of collagen in your skin. It reduces fine lines, creases and wrinkles from your skin. Its anti-inflammatory properties prevent acne breakouts and pimples. You can mix 2–3 walnuts with any carrier oil and apply it on your skin (face, hands and neck).

7. Acts as a Hair Care Agent

Omega-3 fatty acids in walnuts strengthens hair and prevents hair fall. The anti-inflammatory properties present in walnuts helps treat dandruff. Mix 2–3 walnuts with any carrier oil and apply it on your scalp.

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How to Consume Walnuts?

  • Chop walnuts and mix them in your grain cereal
  • Make walnut butter by blending cinnamon and honey in it
  • Eat raw walnuts (2–3) daily in the morning

Also Read: Benefits of Almond


Side Effects and Precautions

Walnuts are 100% natural and they do not have any side effects. However, excessive consumption of walnuts can cause digestive problems as they are rich in dietary fiber.


5 Important Questions About Walnuts Answered

What are the benefits of walnuts?

Walnuts are rich in antioxidants and have high levels of protein and fibre. They help control weight, manage diabetes as well as improve bone health. They also improve the quality of your skin and hair. Walnuts maintain a healthy heart and fight inflammation as well.

Is eating walnut good for health?

Including walnuts in your regular diet is extremely good for your health. Walnuts are packed with countless health benefits. They provide us with protein, fibre, omega-3 fatty acids, phosphorous and much more. They make our hair, skin and bones healthier and helps keep our weight in check too.

How many walnuts should you eat each day?

Eating 2-3 walnuts each day is sufficient.

Are Walnuts the healthiest nut?

Walnuts indeed provide more benefits than any other nut. They have more nutrients and are healthier.

Which is better, almonds or walnuts?

Almonds and walnuts are both healthy nuts. They offer different benefits to us. Almonds contain monounsaturated fats while walnuts have a large percentage of polyunsaturated fats. Walnuts also have omega-3 fatty acids that are known to reduce inflammation. Almonds contain more fibre than walnuts but lesser vitamins. You should have both of these daily in order to reap the benefits of both the nuts.


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Where to Buy?

Walnuts are known as the brain food as they helps to keep your nervous system healthy.

You can order 100% pure walnuts and save money by using:

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