5 Amazing Health Benefits of Walnut

3 Amazing Health Benefits of Walnut

5 Health Benefits of Walnuts and Why You Should Include it in your Diet


Walnut is a nutritional nut that originated in the Mediterranean region and Central Asia, and humans have been consuming it for thousands of years. The walnut nutrition facts and benefits research suggest that these nuts are dense in omega-3 fats and rich in antioxidants. Eating walnuts may improve brain health and prevent cardiovascular disease and cancer.


Walnuts are usually eaten on their own as a snack and can also be used to prepare salads, pasta, baked goods, breakfast cereals, and soups. They’re also used to make walnut oil which is an expensive food oil frequently used in salad dressings. The most common variety of walnut is the English walnut.

Nutritional Profile of Walnuts


Walnuts are considered one of the best nutritional powerhouses provided by nature. Just one ounce of walnut contains the following nutrition:



Calories 185
Protein            4.3  gms
Fat                       18.5 gms (which 13gms is polyunsaturated fats)
Carbohydrates     3.9 gms
Fiber          1.9 gms


Walnuts also contain some of the best vitamins and minerals profile, which are vitamins like B6 and E, magnesium, and folate. They also contain a substantial amount of manganese, copper, and phosphorus. 

Health Benefits of Walnuts


Walnut is associated with several health benefits. They have been linked with a reduced risk of heart disease, and cancer, and improved functioning of the brain. Let us look into the health benefits of walnuts.


Walnut Benefits for Heart Health


Heart disease or cardiovascular disease is a general term that includes chronic conditions related to the heart and blood vessels. In several cases, your risk of heart disease can be diminished with healthy lifestyle habits, such as eating nuts like walnuts. In fact, many studies show that consuming walnuts may fight risk factors for heart disease by lowering LDL (bad) cholesterol, reducing inflammation, and improving blood vessel function, thus lowering the risk of plaque accumulation in your arteries. These effects are probably caused due to the good fat composition of walnuts and their dense antioxidant content.

Walnut Benefits for Brain Health


Several studies suggest that consuming nuts may improve brain function. They also reveal that walnuts may help with depression and age-related brain function decline. A study in older people associated with regular consumption of walnuts has shown great improvement in memory. However, these studies were observational and cannot affirm that walnuts were the sole reason for improvements in brain function. The stronger proof is offered by studies that find out the effect of consuming walnuts directly.


One two-month study in 64 young, healthy adults found that eating walnuts improved understanding and reasoning. However, no major improvements in non-verbal reasoning, memory, and mood were found. 


Walnuts have also been shown to boost brain function in animals. When mice with Alzheimer’s disease were made to eat walnuts daily for 10 months, their memory and learning skills greatly improved. Similarly, studies in older rats detected that eating walnuts for eight weeks cured age-related conditions in brain function.

May Decrease Inflammation


Several plant compounds and nutrients in walnuts may help reduce inflammation which plays a major role in giving rise to chronic diseases. It also improves gut health. Eating walnuts nourishes the bacteria present in your gut. This improves gut health and may help lower the risk of diseases.

Weight Management


Although walnuts are high in calories, they can be an effective addition to weight management plans. As they have a great combination of protein, fiber and healthy fats, they promote satiety, reducing overall food intake. However, as walnuts might be a little hard to digest, it is important to consume them in moderation. 

Diabetes Management


Walnuts are also considered a very beneficial food for people with diabetes. As the healthy fats and fiber content in walnuts may improve blood sugar levels, it is suitable for people practicing a diabetic-friendly diet. Walnuts can also reduce fasting insulin levels and improve insulin sensitivity. All you have to do is to incorporate walnuts into a well-balanced diet. 


Apart from these, there are also many other health benefits you can enjoy by incorporating walnuts into your diet. If you are looking for good quality walnuts, you can easily buy them from Healthy Master. There is a huge selection of walnut snacks and plain walnuts to choose from. There are also many trial mixes that will provide you with all types of dry fruits, nuts, and seeds in one pack.

How to Incorporate Walnuts into Your Diet


Walnuts are incredibly versatile and can be easily incorporated into a variety of dishes. Here are some simple ways to add walnuts to your diet:


  • Snacking: Enjoy a handful of raw or roasted walnuts as a satisfying snack any time of the day.
  • Salads: Sprinkle walnuts over salads for a nutty flavor and extra nutrients.
  • Baking: Add chopped walnuts to muffins, cookies, and bread for added crunch and nutrition.
  • Oatmeal and Cereal: Mix walnuts into your morning oatmeal or cereal.
  • Yogurt: Stir walnuts into yogurt for a crunchy texture.
  • Smoothies: Blend walnuts into smoothies for a boost of healthy fats and protein.
  • Cooking: Incorporate walnuts into savory dishes like stir-fries, grain bowls, and casseroles.
  • Sauces and Pestos: Use walnuts as a base for pesto or add them to sauces for a rich, nutty flavor.

The Bottom Line


Thus, we see the several health benefits of walnuts. Eating walnuts regularly improves not only brain health but also reduces the risk of several heart diseases as well as cancer. These nuts can be eaten just like it or added to several food varieties and beverages. To put it simply, eating walnuts is one of the best things you can do to improve your overall health.


Apart from walnuts, you can also find different types of other nuts and seeds that can promote your health in all ways. Healthy Master provides you with information on all types of nuts, seeds, and dry fruits as well as their health benefits. This will help you to make an informed decision and choose the best snacks for your health.