Introduction
In ancient times, walnuts were referred to as ‘royal nuts’ since only people of royal heritage used to consume them. These tiny nuts are from Persia and are consumed throughout the world because of their multitude of benefits. Interestingly, their appearance resembles the human brain — and scientific research has supported that walnuts indeed support brain function. They are incredibly versatile and can be incorporated into the diet in many ways. In Hindi, walnuts are called Akhrot. Let’s dive into the various health benefits of walnuts (Akhrot).
Nutritional Value of Walnuts Per 100 gm
Walnuts are nutritional powerhouses. They contain various nutrients and are low in sugar. As per the United States of Agricultural Research (USDA), the nutritional value of walnuts is high. 100 gm of walnuts contains 15.2 gm protein, 654 Kcal energy, 6.7 gm dietary fibre, 0.08 gm glucose, and 2.43 gm sucrose.
Let’s explore walnuts nutrition and other essential nutrients:
| Nutrients | Concentration per 100 gm |
| Calcium | 98 mg |
| Iron | 2.91 mg |
| Magnesium | 158 mg |
| Phosphorus | 346 mg |
| Potassium | 441 mg |
| Sodium | 2 mg |
| Zinc | 3.09 mg |
| Copper | 1.59 mg |
| Manganese | 3.41 mg |
| Selenium | 4.9 µg |
15 Health Benefits of Walnuts
Walnuts have many proven health benefits. These range from reducing the risk of heart issues, and cancer, to improving brain function. So let’s explore these interesting walnut benefits.
1. Reduces the Risk of Cancer
Research suggests that regular consumption of walnuts as part of a Mediterranean diet may reduce cancer-related mortality. This effect is attributed to their high content of omega-3 fatty acids, antioxidants, and phytosterols — all of which have anti-inflammatory and protective properties against cell damage and tumour development.
2. Reduces the Risk of Heart Disease
Various studies have shown that incorporating walnuts into your diet can significantly lower cholesterol levels.
3. Helps in Weight Loss
Walnuts can assist with weight loss goals. Adding walnuts to your diet may be helpful and can be your ally in the weight loss journey.
4. Good for Diabetics
Walnuts are rich in protein, fibre, and healthy fats, making them a suitable snack for people with diabetes. They have a low glycaemic index and do not cause significant spikes in blood glucose levels. Moreover, they may help improve insulin sensitivity and reduce the risk of developing Type 2 diabetes.
5. Anti-Inflammatory Properties
Chronic inflammation is linked to diseases such as type 2 diabetes, arthritis, and cardiovascular conditions. Walnuts contain polyphenols and alpha-linolenic acid (ALA), which have anti-inflammatory effects. Regular consumption may help manage inflammation and lower the risk of these chronic diseases.
6. Boost Your Metabolism
Eating walnuts can assist in accelerating a slow metabolism. They’re filled with crucial fats and help with digestion, growth, and different bodily functions.
7. Good for Your Bones
Walnuts contain calcium, magnesium, and phosphorus — minerals that are crucial for bone health. Their nutrient profile supports bone mineral density and helps in conditions like osteoporosis or calcium deficiency.
8. Really Helpful in Digestion
Walnuts are rich in dietary fibre, which adds bulk to stool and supports regular bowel movements. They also promote the growth of beneficial gut bacteria. Studies show that walnuts increase the number of butyrate-producing bacteria — a short-chain fatty acid that supports gut lining health and reduces inflammation. A healthy gut microbiome is linked to reduced risks of obesity, cancer, and metabolic diseases.
9. Boost Your Brain
Walnuts contain polyphenols, vitamin E, and omega-3 fatty acids that help reduce oxidative stress and inflammation in the brain. Clinical observations in elderly individuals show that regular walnut consumption may improve memory, processing speed, and cognitive flexibility. While more studies are needed, the evidence so far is promising.
10. Make Skin and Hair Healthy
Walnuts are rich in antioxidants that help combat free radicals — unstable molecules that contribute to skin aging and dullness. Regular consumption may help improve skin elasticity and hydration and reduce under-eye dark circles. Their omega-3 content also supports hair strength and shine.
11. Help in Polycystic Ovary Syndrome (PCOS)
Women with PCOS often experience insulin resistance and dyslipidaemia. Walnuts have been shown to lower LDL (bad cholesterol) by up to 6%, enhance insulin sensitivity, and increase levels of sex hormone-binding globulin (SHBG), which can help regulate reproductive hormones and improve menstrual regularity. 12. Help In Fertility
12. Help in Fertility
Micronutrients present in walnuts can help sperm production and quality. They can also help in improving the morphology and vitality of sperms.
13. Help in Pregnancy
Walnuts have Omega-3 and Omega-6 fatty acids that are proven to help in the development of a baby during pregnancy.
14. Improves Cognitive Functions
Age-related cognitive decline may be slowed by diets rich in antioxidants and anti-inflammatory compounds. Walnuts, being high in these nutrients, may improve mental clarity, motor skills, and memory — especially in ageing individuals.
15. Improve Sleep
Walnuts contain tryptophan — an amino acid that the body uses to produce serotonin and melatonin, both of which regulate the sleep-wake cycle. Consuming walnuts in the evening may help promote restful sleep and improve overall mood.
Read Also: Walnut for diabetes
Culinary Uses of Walnuts
Wondering how to include walnuts in your daily diet? Here are some easy and tasty ways:
1. Cooking
For cooking, walnuts add some crunchiness while giving a nutty flavour to dishes like salads and stir-fries. Additionally, you can cut them up into small chunks and sprinkle them over foods for added taste and nutrients.
2. Baking
Walnuts are a popular baking ingredient for cookies, desserts, bread, and cakes. They add a delicious crunch and enhance the overall taste of baked goods.
3. Snacking
Walnuts are healthy snacks on their own or when combined with dried fruits. They contain healthy fats, protein and fiber which makes them great choices for quick delicious snacks that will keep you going throughout the day.
Potential Side Effects and Precautions
While walnuts are generally safe and beneficial, overconsumption may lead to:
- Gastrointestinal discomfort: such as bloating, diarrhoea, or abdominal pain due to their fibre content.
- Weight gain: as they are calorie-dense; moderation is key.
- Allergic reactions: Walnuts are tree nuts and can cause serious allergies in sensitive individuals.
- Kidney stones: Due to their oxalate content, excess intake might contribute to stone formation in predisposed individuals.
Takeaway
Walnuts are packed with heart-healthy fats, antioxidants, and essential nutrients. Regular consumption can support brain function, cardiovascular health, and even reduce the risk of cancer. Their versatility in cooking and snacking makes them an easy and delicious way to boost your health. Just remember — moderation is key! Get our easy-to-use Truemeds app for affordable medicines. Just upload your prescription to access both brand-name and substitute drugs. Save money on your purchases and enjoy the added convenience of free home delivery on eligible orders across India*.
Frequently Asked Questions (FAQs)
There are many walnut uses. Walnuts are commonly used as snacks or added to foods like salads, oatmeal, and baked goods for enhanced nutrition and flavour.
As part of a healthy diet, you can eat about 1-2 ounces (or 14 halves) of walnuts a day.
Yes, walnuts support heart and brain health and may also improve sperm quality and reproductive health.
Yes, you can eat walnuts without soaking them.
Yes, you can eat almonds and walnuts together.
There is no strict “best” time. Walnuts can be eaten any time during the day — as a snack, with breakfast, or even before bed for better sleep.
References
- Bi̇Ni̇Ci̇, H. İ., Şat, İ., & Aoudeh, E. (2021). Nutritional Composition and Health Benefits of Walnut and its Products. Atatürk University Journal of Agricultural Faculty, 224–230. https://doi.org/10.17097/ataunizfd.843028
- Song, H., Cong, Z., Wang, C., He, M., Liu, C., & Gao, P. (2022). Research progress on Walnut oil: Bioactive compounds, health benefits, extraction methods, and medicinal uses. Journal of Food Biochemistry, 46(12). https://doi.org/10.1111/jfbc.14504
- Lockyer, S., De La Hunty, A. E., Steenson, S., Spiro, A., & Stanner, S. A. (2022). Walnut consumption and health outcomes with public health relevance—a systematic review of cohort studies and randomized controlled trials published from 2017 to present. Nutrition Reviews, 81(1), 26–54. https://doi.org/10.1093/nutrit/nuac040