What are the Health Benefits of Walnuts?

The scientific name of Walnuts is “Juglans regia”. It is a highly nutritious seed and has several health benefits.

Walnuts are rich in vitamins, minerals, fiber, and healthy fats. Consuming walnuts regularly can help prevent several diseases.

Antioxidants in walnuts have greater activity than other common nuts. Most of the antioxidants in walnuts are present in walnut pellicles (the thin layer around the walnut kernel).

Walnuts contain ALA (Alpha-linolenic acid), an essential omega-3 fatty acid that is good for heart health.

Walnuts have a Glycemic Index (G.I.) of 15, so it doesn’t cause blood sugar spikes.

You can consume walnuts as a snack, in smoothies, pasta, dessert topping, etc.

According to the U.S. Department of Agriculture (USDA), walnuts contain the following macronutrients and vitamins.

Pros of eating Walnuts

1. Consuming walnuts can lower the levels of LDL (Bad Cholesterol).

2. Omega-3 fatty acids present in walnuts can lower the risk of cardiovascular diseases.

3. Walnuts contain polyphenols (Plant-based compounds) that can help lower inflammation.

4. Walnuts can improve your gut health.

5. Walnuts can reduce the risk of breast, prostate, and colorectal cancers.

6. It can help manage type-2 diabetes.

7. Consuming Walnuts regularly may help regulate blood pressure.

8. It can promote healthy aging.

9. Walnuts can improve brain function and memory.

10. Consuming Walnuts regularly may improve sperm quality.

11. It can help boost metabolism.

12. Walnuts contain calcium which can help strengthen bones.

13. Antioxidants in walnuts neutralize free radicals in the body and improve skin and hair health.

14. Walnuts contain Tryptophan, an essential amino acid that can improve sleep quality.

15. Omega-3 fatty acids in walnuts can assist the baby's development during pregnancy.

Cons of Eating Walnuts

1. Excess eating of walnuts may cause diarrhea, bloating, or upset stomach.

2. Walnuts are high in calories, excess eating may lead to weight gain.

3. Eating walnuts may cause allergies in some people, symptoms may be itching in the mouth, shortness of breath, or difficulty in swallowing.

4. Walnuts are high in fiber which can aggravate ulcers.

5. Consuming excess walnuts may cause blisters.

6. Phytic acid is a compound in walnuts that can inhibit iron absorption.

7. Walnuts may interfere with the thyroid medication, consult your doctor if you have thyroid.

Interesting Facts

1. Walnuts are the oldest tree food dating back to 7000 B.C.

2. Ancient Greeks called walnuts “Walnuts karyon” which means head as it resembles the human skull.

3. Walnuts were first cultivated in Iran.

4. Walnuts were a status symbol and were considered jewels in China.

5. China is the largest producer of walnuts worldwide.