14 Proven Health Benefits of Walnuts

14 Proven Health Benefits of Walnuts

Walnuts are delicious and packed with nutrients, protein, fiber, antioxidants, and good fats. Discover their many health benefits and virtues of walnuts. They are excellent sources of healthy fat, protein, and other healthful nutrients.

  1. Walnuts can Prevent Cancer
  2. Improve Your Heart Health
  3. Slow the Aging Process
  4. Good for Hair Growth and Thickness
  5. Keep Your Bones Healthy
  6. Help you to lose weight
  7. Increase in Male Fertility
  8. Improve Brain Health
  9. Improve Your Digestion Naturally
  10. A Natural Appetite Suppressant
  11. Limits the Risk of Disease
  12. Reduces Stress
  13. Beneficial for Pregnant Women.
  14. Walnuts help regulate Diabetes

Health Benefits of Walnuts

 14 Proven Health Benefits of Walnuts

Its consumption has undergone many changes in recent decades. It has a variety of beneficial effects, all of which have proved equally helpful to humans.

The walnut is a shelled fruit, i.e. it has a shell-like hazel Walnuts, almonds or pistachios. It has many assets that make it a real health ally.

Walnuts are the fruit of the common walnut tree. They belong to the family of trees that produce Walnuts.

Rich in magnesium, vitamins E and B, as well as iron, calcium, minerals and trace elements, the walnut is a fruit that is interesting from a nutritional point of view. It is also particularly beneficial to health.

The many benefits of Walnuts have been proven time and again by science. Here are 14 of the most surprising benefits of Walnuts:

The Queen of all Nuts is the Walnuts

14 Proven Health Benefits of Walnuts

  1. Walnuts can prevent Cancer

Walnuts reduce not only the risk of prostate cancer but also breast cancer. Researchers tested the effects of Walnuts on mice, giving them the equivalent of 30 g of Walnuts for a human.

The researchers showed that Walnuts reduce the size of prostate tumors in mice. Indeed, a diet rich in walnuts slows the growth of prostate cancer by 30 to 40%.

In a second study, researchers at Marshall University looked at the risk of breast cancer. According to the survey, a nut consumption equivalent to 56 g per day allows a 50% reduction in the risk of breast cancer.

The researchers found that a handful of Walnuts per day is enough to reduce the number and size of breast tumors by 50%.

  1. Improve Your Heart Health

Walnuts are rich in L-arginine, an amino acid with many benefits for people suffering from or at risk of cardiovascular disease.

However, if you’re trying to get rid of herpes, avoid or eat few Walnuts. Too much L-arginine can reduce the levels of the amino acid lysine, which can lead to herpes outbreaks.

Walnuts also contain alpha-linolenic acid, an essential omega-3 fatty acid. ALA is a natural anti-inflammatory that helps prevent blood clots from forming.

Regular consumption of Walnuts also regulates cholesterol levels. Another study has proven that eating 30 g of Walnuts per day reduces the risk of cardiovascular disease. And according to this study, eating more Walnuts significantly reduces the risk of death in people with a high risk of cardiovascular disease.

Related| Watermelon Nutrition Facts

  1. Slow the Aging Process

The nut is particularly rich in antioxidants. Antioxidants are essential to your good health, as they play an indispensable role in combating aging. These compounds reduce the damage caused by free radicals, which are the cause of aging.

Besides, antioxidants in Walnuts are particularly robust, and you can find it in just very few foods.

Moreover, studies have shown that the polyphenols found in Walnuts prevent the appearance of chemical liver damage. These studies have demonstrated the powerful antioxidant benefits of Walnuts, especially Walnuts.

Of all the Walnuts tested in this study, the polyphenols found in Walnuts are the most effective, with the highest antioxidant activity.

  1. Good for Hair Growth and Thickness

Today, due to pollution, stressful lifestyles, and poor eating habits, our hair is duller and more damaged than ever.

Fortunately, you can quickly achieve healthy, shiny hair by incorporating Walnuts into your daily hair care routine.

You can simply eat them or apply nut oil to your hair.

Walnuts are known to promote healthy hair and add shine to hair.

The Walnut shell is a natural colorant that can enhance the natural highlights of your hair.

Walnut oil contains a significant amount of different proteins.

These help to revive hair color, while giving it more shine and a healthier look.

  1. Keep Your Bones Healthy

Walnuts oil contains alpha-linolenic acid. And because of this alpha-linolenic acid and its compounds, bones are more robust and healthier.

Similarly, if you absorb omega-3s when you eat Walnuts, joint inflammation problems are reduced, helping to keep your bones healthy for a long time.

  1. Help You to lose Weight

Walnuts don’t make you gain weight! On the contrary, they can even help you lose weight and regain your ideal weight. People who eat Walnuts regularly, or who replace certain foods with Walnuts, drop about 1 kg and more than 1 cm in waist circumference.

Finally, you should know that by eating Walnuts, your feeling of satiety increases in just three days. As a result, you snack less, and it’s easier to control your weight.

Related| The Food Guide Pyramid

14 Proven Health Benefits of Walnuts

  1. Increase in Male Fertility

This is undoubtedly one of the lesser-known benefits of Walnuts! Yes, Walnuts significantly improve male fertility. By adding 75g of Walnuts per day to your men’s diet, these researchers from the University of Delaware found an improvement in sperm quality, in terms of vitality, motility, and morphology.

  1. Improve Brain Health

Walnuts contain Vitamin E, vitamin B9, melatonin, omega-3 fatty acids, and antioxidants.

Scientific studies indicate that eating Walnuts is beneficial to brain health, particularly in increasing thinking ability in young adults. Eating Walnuts reduces degeneration caused by the oxidative stress of aging. It also increases the average lifespan of the brain and improves cognitive and motor function as we age.

  1. Improve Your Digestion Naturally

The nut is an antioxidant-rich in dietary fiber. This is why it is recommended for digestion. Also, this fruit is indicated for the natural treatment of constipation.

For greater effectiveness, make sure you eat fresh Walnuts. Increase their consumption gradually to avoid fiber-related discomfort.

Related| Top 13 Superfoods That Boost the Immune System

  1. A natural appetite suppressant

Thanks to its high fiber content, which allows you to feel full quickly, the walnut is an ideal appetite suppressant for people who are on a diet.

Even if the nut is rich in lipids, don’t worry, it won’t make you fat if you eat a reasonable amount (a handful a day). Our bodies absorb not all the calories contained in Walnuts.

  1. Limits the risk of disease

Numerous studies show the multiple benefits of Walnuts on our health. In particular, it reduces the risk of certain diseases such as cholesterol, cardiovascular disease, type 2 diabetes, gallstones, or colon cancer.

Walnuts have a particularly high quantity of polyunsaturated fatty acids, including omega-3s, which are considered good fats for the heart.

  1. Reduces Stress

Walnuts contain melatonin. And this compound is known to improve the quality of sleep.

Not to mention that omega-3 fatty acids keep blood pressure low and help reduce stress.

In case of mental overload, make sure you eat Walnuts! They are indeed excellent for fighting stress.

With a high protein and fatty acid content, Walnuts are energy food. Think about it during stressful times and put it on your breakfast menu!

  1. Beneficial for Pregnant Women

Eating a nut every day is also beneficial for pregnant women.

Indeed, Walnuts contain B-complex vitamins, which are so crucial for health.

This group of vitamins includes folates, riboflavin, thiamine, etc.

All contribute to the proper development of the fetus and the health of women during pregnancy.

  1. Walnuts help regulate Diabetes

Due to their high content of health-promoting fatty acids, Walnuts are known to improve metabolic parameters in people with type 2 diabetes. A study on overweight people with type 2 diabetes has shown that eating 30 g of Walnuts per day significantly reduces insulin levels after only three months.

Related| What Happens When You Eat 5 Walnuts Every Day

14 Proven Health Benefits of Walnuts


According to the American Cancer Society, people with a general allergy to Walnuts, especially pecans, should avoid Walnuts because of the risk of allergies.

If in doubt, consult a doctor.

Reactions may include tightness in the throat or chest, hives, difficulty breathing, and skin rashes.


Please enter your comment!
Please enter your name here