Not sure whether to add walnut in your daily diet? Walnut is a kind of dry fruit included in the nuts family having lots of health benefits. It has never been bad for the walnut lovers. As per my research let me help you solve your confusion and conclude better. So let’s just investigate and see if it lives up to the hype and check the health benefits of walnut.

A little bit about Walnut

Walnuts are known as one of the world healthiest nuts. They are a tree nut belonging to the walnut family. They are originated from the Mediterranean region and Central Asia. Walnuts have been a part of the world diet since from thousands of years. Walnuts contain higher amounts of antioxidants than other foods. They are also a rich source of omega-3-fatty acids. Including walnut in your daily diet can help you provide many health benefits. Walnuts are commonly eaten as a snack. They can also be added to the breakfast cereals, soups, pasta, bakery products and salads.

Nutritional Value of Walnut


Protein: 15.23g-You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. Along with fat and carbohydrates, protein is a “macronutrient,” meaning that the body needs relatively large amounts of it.

Fibres: 6.7g-Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium. Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools.

Calcium: 98mg-The benefits of calcium. Your body needs calcium to build and maintain strong bones. Your heart, muscles, and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes, and high blood pressure.

Phosphorus: 346mg-Phosphorus is a vital part of the growth process, as well as the maintenance of bones and teeth. It works in association with calcium to create strong bones, which can withstand the normal wear and tear of human life. It also helps in boosting the health of your gums and tooth enamel.

Selenium: 4.9µg-Selenium-rich foods may be able to help prevent coronary heart disease. It’s believed that selenium can benefit heart health once again, by its ability to fight inflammation, increase blood flow, reduce free radical oxidative stress, and help with antioxidant activity.

Iron: 2.9mg-Iron is one of the most important components of hemoglobin. Iron is the substance which carries the oxygenated blood from the lungs to the other parts of the body. Having enough iron in your diet will help you to stay healthy.

Magnesium: 158mg-Magnesium’s benefits can include reduced symptoms from conditions such as chronic pain, fatigue, and insomnia. Magnesium may also provide protection from a number of chronic diseases, especially those associated with aging and stress

Manganese: 3.4 mg-Manganese maintains the bone health of your body and maintains the hemoglobin level of the body.

Copper: 1.5mg-Copper is an essential trace mineral necessary for survival. It is found in all body tissues and plays a role in making red blood cells and maintaining nerve cells and the immune system. It also helps the body form collagen and absorb iron, and plays a role in energy

Zinc: 3.09mg-Zinc, being an important mineral, plays a vital role in protein synthesis and helps regulate the cell production in the immune system of the human body.

Carbohydrate: 13.71 g-Carbohydrates are your body’s main source of energy: They help fuel your brain, kidneys, heart, muscles and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full and keeps blood cholesterol levels in check.

Sugars: 2.61 g-Both fructose and sugar are forms of carbohydrate and contain four calories per gram consumed. Both also lack dietary fiber, (which goes partially undigested through the body) and are generally lacking in nutritious value. There are not many health benefits of sugar or fructose here.

Health Benefits of Walnut

Walnuts improve Heart Function

Walnuts are a rich source of omega-3. They are also a great source of monounsaturated fatty acids like oleic acid. Walnuts also contain EFAs like alpha-linolenic acid, linoleic acid, and arachidonic acids. Research suggests that including walnuts in your daily diet helps prevent coronary heart diseases by favoring a healthy lipid supply. Their consumption lowers bad cholesterol and increases the level of good cholesterol (HDL). Daily consumption of 25 grams of walnuts would provide 90% of the recommended daily intake (RDI) of EFAs, which in turn lowers the risk of high blood pressure and heart diseases.

Walnuts contain cancer-fighting properties

Walnuts may help reduce not only the risk of prostate cancer but breast cancer as well. In one study, mice that ate the human equivalent of 2.4 ounces of whole walnuts for 18 weeks had significantly smaller and slower-growing prostate tumors compared to the control group that consumed the same amount of fat but from other sources.

Walnut boosts bone health

EFAs from walnuts secure the bone health of the body. These increase calcium absorption and deposition, while reducing urinary calcium excretion.

Walnut contains rare and powerful antioxidants

Antioxidants are crucial to your health, as they are believed to help control how fast you age by combating free radicals, which are at the heart of age-related deterioration. Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods. This includes the quinone juglone, the tannin tellimagrandin, and the flavonol morin. Walnuts contain antioxidants that are so powerful at free-radical scavenging that researchers called them “remarkable,” and research has shown that walnut polyphenols may help prevent chemically-induced liver damage. In another study, researchers found that nuts, especially walnuts, have potent antioxidant powers. Walnut polyphenols had the best efficacy among the nuts tested and also the highest lipoprotein-bound antioxidant activity.

Walnuts help weight control

Adding healthful amounts of nuts such as walnuts to your diet can help you to maintain your ideal weight over time. In one review of 31 trials, those whose diets included extra nuts or nuts substituted for other foods lost about 1.4 extra pounds and half an inch from their waists. Eating walnuts are also associated with increased satiety after just three days.

Walnut boosts metabolism

Another health benefit of walnuts consumption is that it improves the metabolism in the body. They, along with EFAs, provide minerals to the body. Minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium are also provided by them these minerals help in contributing the metabolic activities like development and growth, sperm generation, digestion, and nucleic acid synthesis.

Walnut improves fertility in Men

One of the lesser-known benefits of walnuts is their impact on male fertility. Among men who consume a Western-style diet, adding about 75 grams of walnuts daily significantly improved sperm quality, including vitality, motility, and morphology.

Walnut helps in controlling diabetes

People suffering from diabetes can have walnuts on a regular basis without any significant weight gain since they contain a high amount of polyunsaturated and monounsaturated fats.

Walnuts are well known as a brain food

Walnuts contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults. One study also found that consuming high-antioxidant foods like walnuts can decrease the enhanced vulnerability to oxidative stress that occurs in aging. Increase health span, and it also enhances cognitive and motor function in aging.

Helps reduce inflammation

The polyphenolic compounds and phytochemical substances found in walnuts reduce the effects of inflammation in the body.

Helps regulate sleep

Walnut when soaked in water and consumed before sleeping can help you regulate your sleep.

Walnut acts as a mood booster

A scientific study indicates that lack of omega-3 fatty acids causes hyperactivity, irritability, and tantrums. Supplementing a child’s diet with walnuts can boost their mood. It is even applicable to adults who are battling with depression and stress.

 Health Benefits of Walnut Oil

  • Walnut oil helps in treating skin infections. It also helps your skin to retain the natural glow and helps your skin to look more beautiful.
  • Walnut oil also has the antifungal and anti-inflammatory properties which prevent from the Athlete’s foot, Psoriasis, Candida and other skin problems.
  • Walnut oil helps your hair to get natural shine.
  • Walnut oil is very effective on eczema. It provides relief from eczema more effectively when combined with garlic juice and applied on the affected area for 10 days.
  • Walnut oil is used in massage therapy, aromatherapy and in many cosmetic therapies.
  • Walnut oil has high vitamins, minerals and proteins thus used in various beauty treatment products.
  • Walnut oil also prevents your skin from dryness
  • Walnut oil acts as an astringent. Due to this astringent property, it protects your skin from dryness.


Now that we know so many health benefits associated with walnut, don’t forget to include walnuts in your diet. Stay healthy and stay happy