Walnuts are single-seed edible fruit that most of us used to consume for better health benefits as they are rich in fiber, vitamins, minerals, and fats. It is mainly found in parts of North and South America,  southern Europe, Asia, and the West Indies. Walnuts during their ripening process change their structure where the cover becomes easily breakable but the shell becomes hard to break. The tress of walnuts grows leaves very late, almost by the end of the spring season. And they also excrete some chemicals which prevent the vegetation from growing. These nuts like other dry fruits must be well preserved because if not stored properly they may be prone to insects and fungus which if consumed will lead to bad health.

Walnuts near Walnut Cracker

Types of Walnuts

There are two most common types of walnuts found:

  • Persian or English walnut

The English walnut originated in Persia (Iran) and is more commonly found in orchards. These are mainly used for many purposes like treating Diabetes, stomach problems, and skin problems. They are usually used as snacks, in salads, or in baking. English walnuts are cultivated extensively and are also used for commercial purposes.

Walnut seed with the coat
  • Black Walnuts

The black walnut is native to the east of North America. It is mainly used for its attractive wood which is used for furniture and gunstocks. They are too rich in flavor but because of their hard shell, it is not commercially used like English walnuts. Black walnut grows slowly in fertile soils and can have a life span of about 250 years.

Black walnuts
Black walnuts with its seeds

Walnut Recipes

The recipes from walnuts can be prepared very easily by using some basic ingredients and also it has been proven to be a healthy recipe for anyone who wants to taste it. Some of the delicious recipes are:

Walnut Honey Smoothie:


  • Walnuts – 4
  • One glass of milk
  • One teaspoon honey
  • Sugar – 2 spoons
  • Fresh cream


  • Take a blender and place the 4 walnuts, one glass of milk, one teaspoon of honey, and 2 spoons of sugar into it.
  • Blend them until fine and smooth.
  • Pour into a glass and serve with fresh cream.
walnut shake
Walnut honey smoothie in a glass
Walnuts, dates, and almond milkshake


  • 4 walnuts
  • 4 almonds
  • 4 dates 
  • One glass of milk
  • Sugar – 2 spoons
  • One teaspoon honey


  • Take 4 walnuts, 4 almonds 4 dates, and one glass of milk into a blender and mix them well until fine paste.
  • Pour the fine mix shake into a glass and add two spoons of sugar into it.
  • Serve with one teaspoon of honey.
walnut milkshake
Walnut, dates, and almond milkshake

10 Health Benefits of Walnuts:

  • Rich in Omega-3:

They are rich in Omega-3 fatty acids which is an essential nutrient for our body as it helps in making hormones that will regulate the blood clotting, contraction, and relaxation of artery walls and inflammation. As our body can’t produce the amount of Omega-3 fatty acids that we need so intake of Walnuts can be helpful.

  • Stimulates Healthy Gut:

Eating walnuts can promote a healthy gut in the human body as it can increase the gut bacteria which can help one to have a sound digestive system and good health. As people with good digestive system will face no problems like constipation, gastric problems, etc. So, one can eat at least 2-3 walnuts on a daily basis for a healthy digestive system.

  • Help in Reducing Cancers:

They can help greatly in lessening the causes of cancer as they have polyphenols and other compounds which, if consumed daily, can be of immense help. They are also rich in Omega-3 fatty acids and other antioxidants which can surely fight cancer.

  • Good for the Brain:

They are rich in phytochemicals and also contain a high amount of polyunsaturated fats which makes it a brain-friendly nut. It helps the brain function smoothly including better memory, fast processing speed, and good mental elasticity.

  • Promotes a healthy Heart:

A heart stays healthy when we take more unsaturated fatty foods than saturated fatty foods. Unsaturated fatty foods help in lowering cholesterol levels and walnut is one such food that we should include in our daily diet. They are rich in monounsaturated and polyunsaturated fatty acids which not only lowers the cholesterol level but also reduces high blood pressure.

  • Helps in weight control:

They are basically calorie-dense nuts which means it is high in energy and low in nutrients. People consuming more nuts may show greater signs of weight loss than people who are not. As weight gain is one of the major problems that most people are facing nowadays so if consuming walnuts can help them to lose weight then one must start intaking them on daily basis to get a good result soon.

  • Strong Bone Health

They are rich in minerals like copper and magnesium which are quite important for the human body as copper is high in collagen and elastin which forms major components of the body and magnesium can prevent osteoporosis i.e. bones become dense and thin which causes them to fracture and break. So, the consumption of walnuts can be helpful for the bones to remain strong and healthy.

  • Less risk of Inflammation 

They are high in anti-inflammatory attributes which if consumed on regular basis can help in combating diseases like Diabetes, Arthritis, Heart disease, Alzheimer and Asthma. As inflammation has become one of the most common problems in today’s world so one should always adopt some natural way to prevent this and consuming them can be one of those attributes that one should assume for a healthy body.

  • Boost male reproductive health

Eating walnuts can improve sperm health and fertility in men as they are rich in Omega-3 fatty acids which play an important role in sperm maturation and functioning of the membrane cells. As we all know that sexual health is quite important for a healthy and happy life so one should start consuming walnuts for a better sexual life.

  • Useful for skin and hair

Being a rich source of Vitamin B, E, magnesium, and biotin, it turn out to be quite helpful by repairing the hair from sun exposure and also preventing drying of the scalp. The antioxidants in the walnuts also nourish the skin by lessening the dark circles under the eyes and also reduce the chances of the appearance of early wrinkles over the skin.

  • Helps in getting better sleep

It helps in increasing the amount of serotonin and melatonin in one’s body which is involved in regulating better and sound sleep. Getting good sleep is very important for a stress-free life so eating walnuts daily can boost one’s sleep as well as can keep one energetic and healthy.

Walnut seeds
A metal bowl of walnuts

Side effects of Walnuts

Walnuts, as we all know, have a lot of health benefits but there may be some side effects of walnuts that one should be aware of.

  • Digestive problems

They are rich in fiber so if anyone consumes excess of them then it may cause digestive problems which include stomach pain, constipation, and diarrhea. So, anyone who already has some digestive problems should avoid consuming walnuts or consult a doctor before having them as it can increase their problem instead of reducing it.

  • Allergies

Allergies are quite common nowadays so one should be very careful before intaking any kind of nuts because allergies can take place immediately if nuts do not suit your health. These allergies may include nausea, shortness of breath, difficulty in swallowing, itching of the mouth, throat, or eyes, and nasal congestion. It mainly happens if one consumes raw walnuts directly instead of taking them with water or soaking it in water overnight.

  • Weight gain

As we all know that they are a good source of fiber and help in weight management but they are also high in calories which can also be the reason for weight gain. So, intaking walnuts should not be made a common diet as only eating them will not only help in losing weight because along with fiber they are also rich in calories.

  • Ulcers

They can also cause ulcers in some individuals although this fact is not proven yet. Still, one should not take a lot of walnuts daily as it may harm one’s physical health as these nuts are quite rich in fiber, calories, energies as well as fatty acids. 

  • Choking in children

Every type of nut can be risky for children as it might get stuck in their neck which may lead to shortness of breath or sudden choking. As they are much bigger in size compared to other small nuts so giving them to your children can be harmful. So, one should be careful enough before providing them to their children.

Walnuts, therefore, if consumed on regular basis can be of great help to health and they can also keep one’s body disease free in the long run.

 Shramana Sarma Roy (Content writer Intern)


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