Health Benefits of Walnuts


You are very keen to maintain good health for as long as possible, as is evident by the fact that you are reading this article. The article will equip you with the knowledge that helps you to safeguard your physical well-being. Here, you will be given detailed information about the health benefits of walnuts, including aspects related to prevention/treatment of ailments. You are going to see that good health is very much within your reach!

Nutritional Information of Walnuts

Walnuts are highly beneficial to your health because they come loaded with several vital nutrients. What are those nutrients? This part of the article will provide a precise answer to that all-important query. So, just read on!

  • Vitamins: Walnuts contain the vitamins B6, B9, and E, etc, all of which essay a key role to protect your health.
  • Minerals: The nuts come with many key minerals such as manganese, copper, magnesium, calcium and phosphorous. All these minerals are very crucial to several important functions of your body.
  • Phytonutrients: You get many vital phytonutrients in walnuts and, some of these elements cannot be seen in almost all other foods that are commonly consumed. For instance, the phytonutrient quinone juglone is exclusive only to walnuts. These phytonutrients have both anti-inflammatory and antioxidant properties.
  • Bioactive plant compounds: There are many bioactive plant compounds in these nuts and, these compounds work as antioxidants as well. Catechin, ellagic acid, phytic acid, and melatonin, etc, are few of these compounds.
  • Cartenoids: Lutein,   beta-carotene, and zeaxanthin are the carotenoids that you get in walnuts. It is a universally-known fact that these cartenoids contribute to your good health.

What is the Calorie Count and Fat Content of Walnuts?

Information about the calorie count and fat content of walnuts are as important as the details on nutrients. And, this is what you are going to know in this segment of the article. Continue reading.

  • When you consider 28 g of walnuts, the corresponding calorie count is about 183.
  • Out of those 183 calories, around 164 are the ones related to fat.
  • For this quantity (28 g) of the nuts, the total fat content is 18.3 g and, only 1.7 g of that is constituted of saturated fat.
  • It is interesting to note that walnuts are fully devoid of cholesterol.

8 Magical Health Benefits of Walnuts

As you now have the details about the nutrients in walnuts, you must be eager to know as to how these nuts actually promote good health. You are now going to read about the health benefits of walnuts and, this will eliminate your concerns on ill-health!

1. Improve Your Longevity with Walnuts

Yes! You read that correctly! Research clearly points out that there is a link between regular consumption of walnuts and improved longevity, thanks to the key nutrients in these nuts.

When you have these nuts frequently, you significantly lower your vulnerability to many life-threatening ailments. This obviously extends your life span!

Things you need:

  • Walnuts- 1 cup

Things you need to do:

  1. Take 1 cup of walnuts.
  2. Directly consume these nuts.
  3. Repeat that 4-5 times every week to enhance longevity.

2. Walnuts Keep Your Heart Healthy

The heart is one of the most vital organs of the body and you have to take measures to keep it always healthy. Any negligence, in this regard, can endanger your very life! Now, there is no need for you to worry, as walnuts are here to help you.

The Omega-3 fatty acids seen in these nuts boost levels of the good cholesterol and simultaneously lower the quantity of the bad cholesterol, in your body. The direct outcome of this is that the health of your heart will improve. Is this not awesome?

Things you need:

  • Walnuts- ½ cup

Things you need to do:

  1. Take ½ cup of walnuts.
  2. Directly eat the walnuts.
  3. Repeat that one more time in the day.
  4. Follow this daily and you will not be unhappy.

3. Walnut Face Mask for Glowing Skin

When you want to improve the facial glow in a natural way, then the walnut face mask is for you. The minerals and vitamins in these nuts will make sure that you will not be disappointed. This particular face mask combines other healthy ingredients like honey, olive oil, etc.

You will be amazed at the effectiveness of this face mask! Try it today!

Things you need:

  • Walnuts- 2 tbsp
  • Oats- 2 tsp
  • Honey- 1 tsp
  • Cream- 1 tsp
  • Olive oil- ½ tsp

Things you need to do:

  1. Take 2 tbsp of walnuts and 1tsp each of honey and cream.
  2. Now take 2 tsp of oats and ½ tsp of olive oil.
  3. Combine all these ingredients together
  4. Process them in your blender until they become a paste.
  5. Then spread the paste on the face.
  6. Allow the paste to dry on its own.
  7. Rinse your face using lukewarm water.
  8. Follow the process regularly to get a glowing facial skin.

4. Walnut-Yogurt Face Pack

You will now read about one more face pack of walnuts that significantly enhances the glow of your skin. In fact, this face pack also has yogurt, which has properties benefiting the skin as well.

Things you need:

  • Walnuts- ½ cup
  • Yogurt- ½ cup

Things you need to do:

  1. Take ½ cup each of walnuts and yogurt.
  2. Then grind the walnuts into a fine powder.
  3. Add this powder in the yogurt.
  4. Mix well to make a smooth paste.
  5. Put the paste on the face.
  6. Wait for about 30 minutes.
  7. Now rinse your face with warm water.
  8. Repeat this regularly to enhance the glow on your face.

5. Walnuts Help You to Lose Weight

Are you on a weight loss regimen? If yes, then just help yourself by including walnuts in your everyday diet. Despite the fact that these nuts have plenty of calories, yet; they are of immense value when you want to reduce the weight.

The protein, Omega-3 fatty acids, and dietary fiber are the key elements here, as they increase your satiety. Start to consume walnuts from today and you will get the desired result!

Things you need:

  • Walnuts- ½ cup

Things you need to do:

  1. Take ½ cup of walnuts.
  2. Directly have the nuts in the morning.
  3. The nuts keep you away from hunger for many hours.
  4. Consume another ½ cup of the nuts later in the day.
  5. Repeat this daily and you will shed those extra pounds.

6. Beat Insomnia Using Walnuts

Insomnia is now quite a common problem that affects many people and, this is chiefly due to the stress and strain of modern life. Now, there is absolutely no need for you to get the regular sleeping pills! The ever-dependable walnuts will come to your rescue!

The melatonin found in the nuts works as a natural tranquilizer and will lull you into blissful sleep! You will simply love this walnut remedy!

Things you need:

  • Walnuts- ½ cup

Things you need to do:

  1. Take ½ cup of walnuts.
  2. Have these nuts in the late evening.
  3. You will then have no problem to quickly fall asleep at bedtime.

7. Walnuts- A Cure for Morning Sickness

Morning sickness is an issue that is faced by many pregnant women and the condition is usually seen during the initial months. But for some women, it lasts for the entire course of pregnancy and almost up to the childbirth.

This need not be a cause of worry for you, as the walnuts are here to help you out. The nutrients in these nuts will not let you down!

Things you need:

  • Walnuts- ¼ cup

Things you need to do:  

  1. Take ¼ cup of walnuts.
  2. Directly consume them at bedtime.
  3. Have another ¼ cup of these nuts soon on waking up the next morning.
  4. Follow that regularly and there will be no more morning sickness.

8. A Trusted Treatment for Vitiligo- Walnuts

Just ignore the misconception that when it is the question to treat vitiligo, only the mainstream medicine is the available option.

The fact of the matter is that you can effectively resolve the issue with the help of walnuts as these nuts contain many vitamins and minerals. The remedy will work wonders for you!

Things you need:

  • Walnuts- 1 cup
  • Water- ½ glass

Things you need to do:

  1. Take 1 cup of walnuts.
  2. Grind these nuts into powder.
  3. Then put this powder into a ½ glass of water.
  4. Mix thoroughly to form a fine paste.
  5. Spread the paste on the affected site/s.
  6. Let it dry down on its own.
  7. Now wash the affected site/s with lukewarm water.
  8. Repeat the process every day to get rid of vitiligo.

Walnuts- More Health benefits

Well, you have not yet completed reading about the health-related positives of these nuts. There are many more health benefits of walnuts and, the following are some of those.

  • If you are a diabetic, one of the best things that you can do is to consume walnuts every day. The healthy fats that are there in the nuts will be of great help to you in lowering the levels of blood glucose.
  • The vitamin E, Omega-3 fatty acids, and folate that are found in walnuts greatly contribute to the health of your nervous system and brain.
  • Regular consumption of walnuts is a definite way to improve the health of your hair. Here, the vitamin B7 that you get in the nuts is the most important nutrient, which both minimizes hair fall and also makes the hair stronger.
  • As a person approaches old age, it is of utmost importance that they start to have walnuts regularly to minimize their vulnerability to dementia. The vitamin E and flavonoids of the nuts eliminate the free radicals that are responsible for causing/aggravating dementia.
  • Various studies clearly point out that there is a link between regular intake of these nuts and a lowered risk of developing cancer of the pancreas. A similar decline in the risk is seen, even with regard to the breast cancer.
  • When you are keen to consume foods that beat anxiety and stress, you just cannot afford to miss walnuts. The omega-3 fatty acids, fiber, and antioxidants, etc, that are there in the nuts assist you in overcoming stress.
  • The linoleic acid and the alpha-linoleic acid that you get in this food are extremely vital to the health of your bones. Both these key elements ensure that the calcium gets absorbed properly and, this obviously keeps the bone strength intact.
  • The immunity power of your body is very crucial, as it is this power that safeguards you from many illnesses. And, when you consume walnuts every day, your immunity power becomes stronger! Is this not great?
  • You can treat conditions like arthritis, eczema, and asthma, etc, with these wonder nuts. Here, the powerful anti-inflammatory effects of the nuts are what that alleviate the condition.
  • Walnuts come with plenty of fiber, which keeps your gastrointestinal system healthy and treats/prevent issues like diarrhea and constipation.

Walnuts- Tips on Selection and Storage

You can fully gain from the properties of walnuts only when you select the right types as well as store them properly. Here, you will get to know about the salient tips on selection and storage.

  • While buying, go for only whole walnuts that are not broken and are rather heavy.
  • The shells of the nuts must be undamaged.
  • When you want to take walnuts that are shelled, make sure that the containers in which they are packed are properly sealed.
  • Smell the nuts before you buy them and even if you are slightly doubtful about the odor, reject them.
  • Keep the unshelled varieties in any dark and cool place and, away from direct sunlight. You can consume these nuts anytime within 6 months.
  • When you take shelled walnuts, you first have to put them in a container that is airtight. You then need to refrigerate this container. The nuts thus stored will remain fresh for around 1 year.

All the above health benefits of walnuts are very much proven and thus, you can start to consume these nuts without any doubt. The sooner you do that, the better it is for your health. Please do drop in a few words about how this article has helped you.

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Hey all, I am Suzanne, I love collecting new information on natural cure for health ailments. I always feel that nature has remedies for all our health problems, we just have to use it in the right way. I am DIY pursuer and thus keep trying natural things to get rid of nasty diseases. You will be amazed to know about the treasure mother earth has and how it can help us improve our health. Join me in a journey which take you closer to nature and keep you healthy.