Walnut: Overview, Nutrition, Uses and Health Benefits

Table of content

• Walnuts Nutrition Per 100g

• 9 Health Benefits of Walnuts

• Side Effects of Walnuts

• FAQ on health benefits of walnuts

Walnuts Nutrition Per 100g

Before knowing the benefits of walnuts, we would look into the nutritional information the walnuts. Walnuts are made up of 65 percent fat and 15 percent. They are also low in carbohydrates but high in fibre which makes them the best foods for people with digestion and weight issues. Here are the national values are given for the 30 frames (1 ounce) of the walnuts, 

• Calories: 185

• Water: 4%

• Protein: 4.3 grams

• Carbs: 3.9 grams

• Sugar: 0.7 grams

• Fibre: 1.9 grams

• Fat: 18.5 grams

9 Health Benefits of Walnuts

The benefits of walnuts are so many and that’s why they are so much preferred for treating many kinds of disorders and diseases. Here are some of the benefits of walnuts,

1. Benefits of Walnuts during Pregnancy 

Getting a healthy child is the dream of everyone. Our child just shouldn't be physically healthy but also mentally. This is why one needs the presence of net nutrient-descends that can boost up the brain functions of the growing baby in the uterus. One such food is walnuts which have high levels of DHA and unsaturated fatty acids that can support the cognitive growth of the kid growing. However, overconsumption of walnuts in pregnant women comes with side effects like allergies and digestive problems. So, it is better to have them in moderation like 30 grams per day. 

2. Walnut Benefits for Fertility in Men

As we said earlier, walnuts are full of healthy unsaturated fatty acids. Sperms, which are an integral part of the male reproductive system require the fats for production. Omega 3 fatty acids in the walnuts improve the blood flow to the testicles and boost the production of sperm cells, thus promoting fertility in men. 

3. Walnut Benefits for Brain

Brains are ruling the world now and will continue to do so. So, their foods are more important now. If you are searching for efficient brain food, nothing can be more beneficial than walnuts. They are high in a type of omega 3 fatty acid called DHA that can improve cognitive functions, prevent age-related brain functions decline and boost brain health in newborns. 

4. Benefits of Walnuts for Blood Pressure 

The antioxidants in the walnuts regulate blood pressure as they reduce inflammations and the formation of cholesterol in the arteries. Walnuts are loaded with many antioxidants that can provide relief for people struggling with blood pressure issues. 

5. Benefits of Walnuts for Weight Loss

Everyone wants to lose weight and become thin as the whole world is marching towards fitness. Weight loss, apart from improving one’s personality, also promotes health. Having less fat in the body makes it easier for people to control heart diseases, blood pressure or diabetes. Walnuts accelerate weight loss as they are having the unsaturated fatty acids that benefit the people struggling with weight loss. 

6. Benefits of Walnuts for Cardiovascular Diseases

Heart diseases are becoming a menace in the modern age due to the rise of stress and anxiety. With the junk foods available at arm's length, people are loading their bodies with huge amounts of bad cholesterols like LDLs (Low Density Lipoprotein). Since the walnuts are loaded with unsaturated fatty acids, they can curb the negative effects of the LDLs on your cardiac health by increasing the amount of HDL. This can prevent cholesterol from building in the blood vessels while reducing the incidence of heart attacks and stroke. By eating walnuts, you can protect your heart health. 

7. Benefits of Walnuts as Source of Antioxidants

There are always some metabolic reactions in the body which generate numerous wastes. One of such metabolic byproducts is the oxidants which can damage the cells, DNA and other proteins. These damages can cause the accelerated ageing process and also at times contributes to the cancerous growth of the cells. Cancers can reduce the span of life and also increase the death rates due to the quick ageing process. To counter all the negative aspects of oxidants, we all need antioxidants in our food. Walnuts are known to be a good source of these antioxidants and hence can help in promoting health. Antioxidants play a vital role in reducing the risk of cancers, promoting mental health and protecting vital organs. 

8. Walnut Benefits for Hair

For good hair growth, you require biotin, vitamin E, vitamin B and a lot of magnesium. Walnuts provide you with a wholesome variety of all vitamins and thus help in the nourishment of the scalp. It also promotes the regrowth of the fallen hair and increases the thickness of the hair. 

9. Benefits of Eating Walnuts for Skin

Ageing is one of the many issues of beauty concerning youth citizens. Walnuts can really help in preventing ageing by countering the damaging effects of the oxidants that occur on the skin. It rejuvenates the skin cells and gives them a glowing appearance.

Side Effects of Walnuts

The benefits of walnuts are abundant but consuming them in larger quantities have their consequences on health as various issues. Here are a few side effects of eating walnuts,

• Diarrhoea 

• Diabetes 

• Anaemia

• Acne

• Allergies  

• Eczema 

• Ulcers 

• Swelling 

• Excessive sweating of hands and feet 

Take-Home Points

• Walnuts are one of the most nutrient-dense nuts and are widely consumed across the world owing to their high amounts of healthy fats, fibres and antioxidants. 

• Walnuts are very beneficial for you to have in the morning as they can really help you in increasing your brain health and heart health. 

• There are numerous other benefits of walnuts like reduced risk of cancer, clear skin, regulated blood pressure and increased cardiac health. 

• Even though the benefits of walnuts are so many, overconsumption can cause some side effects. 

• The more common side effects of walnuts are digestive problems, allergies, diabetes, swelling and excessive perspiration. 

References 

• Benefits of Walnuts on Brain Health and Cognition 

• Nut Consumption and Weight Control