Walnuts are considered first among all nuts and seeds, and justifiably so. Walnuts are full of health advantages and are a great source of nutrients for people of all ages. If you’re seeking reasons to include it in your diet, we’ll go through the numerous health benefits, nutritional value, and proper preparation. It’s critical to incorporate a variety of nuts and seeds into your daily diet.

Nutritional value

Walnuts have the highest nutritional value of any nut or seed. What sets it apart is its surprisingly high Omega-3 fat content, which is incredibly beneficial to both the heart and the brain.

A cup of walnuts (approximately 30 grammes) includes the following nutrients:

  • 3.89 g of carbohydrates.
  • 1 g sugar
  • 2 grams of fibre.
  • 0.72 mg of iron.
  • 5 g of protein.
  • 20 g of fat.

It also contains phosphorus, vitamin B6, magnesium, copper, monounsaturated and polyunsaturated fats, as well as a variety of trace vitamins and minerals.

a cracked walnut
A cracked walnut

Walnuts have what health benefits?

Walnuts are recommended by dietitians and doctors for a reason. There are numerous health advantages that nourish the entire body, from the heart to the skin.

  • Encourages cardiac health.

Walnuts are high in monounsaturated and polyunsaturated fats, both of which are beneficial to the heart. Heart-healthy fats have been found to reduce cholesterol levels, which has been associated with a lower risk of coronary artery disease, cardiac difficulties, stroke, and heart attack. Walnut oil has also been shown in several studies to improve endothelium function, which is critical to the body’s health.

  • A full-fledged brain-boosting meal

Everyone, from young children to the elderly, is routinely given walnuts, which are regarded as good brain nourishment. The walnut shell not only resembles a human brain but also promotes good brain function. According to researchers, the beneficial fats present in walnut, as well as the polyphenols and vitamin E, aid in reducing oxidative stress, which can reduce inflammation and damage.

Hand holding a closed glass jar of walnuts
A closed glass container full of walnut is held in one hand.

It also has the unexpected effect of increasing cognitive skills and overall wellness. Walnuts should be given to younger children for a variety of reasons, including boosting memory, learning skills, and processing speed. Small clinical trials have also proven walnuts to be beneficial for people with Alzheimer’s and other degenerative brain illnesses, with promising outcomes.

  • It’s a tasty bite to eat.

Walnut are an easy snack to consume when you’re craving junk food, thanks to their high fibre level and protein value. It not only aids in the induction of satiety (the sensation of being full), but it also ensures that what you eat is nutritious. Satiety and reduced calorie consumption can aid in weight loss and management, as well as provide more energy. As a result, you should think about including it in your diet.

  • If you take this supplement, you may have a lower risk of developing cancer.

Walnuts consumption has been related to a lower risk of getting some types of cancer, including breast, colorectal, and prostate cancer, which are all widespread nowadays, according to a number of promising studies. The presence of a certain unique polyphenol in walnuts, which our gut microorganisms convert into anti-inflammatory chemicals called urolithins, is one strong reason for this. Anti-inflammatory qualities are also beneficial to a healthy lifestyle and ageing.

  • Good for your intestines

What you eat has a big impact on your gut health and immunity. One strategy to promote healthy gut health is to eat walnut. Walnut stimulate the formation of a healthy gut microbiota, which aids the body in a variety of ways, including guaranteeing proper digestion, reducing inflammation, and lowering the risk of chronic diseases.

four brown-coloured walnuts on the table
On the table are four walnut that are brown in colour.


Walnut are a nut with a lot of nutrients. Compared to other common nuts, they offer significantly greater antioxidant activity and healthy omega-3 fats. This diverse nutrient composition adds to walnut’ numerous health advantages, including lower inflammation and improved heart disease risk factors.

Scientists are still learning about the many different ways walnut fibre and plant components, such as polyphenols, interact with your gut bacteria and contribute to your overall health. It’s probable that you’ll hear a lot more about walnut in the coming years as additional studies look into their health benefits.

Internal links:

Healthy nut: Peanut – Erakina

Dry fruits karanji- Erakina

King of fruits: Dasheri Mangoes You should take it to get many medicinal benefits

External links:

Read more about health benefits of walnut


Date: 21/06/2022

Tags: food, Fruits

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