Health and Wellness

Walnuts: Nutrients, Benefits, Risks, Diets

Walnuts:nutrients, Benefits, Risks and Diets.
Written by Banani Chakraborty

Walnuts nutrients, benefits, risks and diets are the top most ask among the fruits. It is full of good fats, vitamins, omega-3 fatty acids, fibre, minerals. Not only these, it contains many more. In fact, it is a nutritional powerhouse.

Walnuts: Nutrients, Benefits, Risks and Diets.

walnuts benefits and risks

source google image

To begin with, we must show our gratitude to nature for presenting us such a wonderful gift.  Indeed, walnut is a nut. We get them from any trees that belong to the genus ‘Juglans’. The edible seed is a drupe fruit. Actually, it is not a botanical nut. Usually, we consume them as nuts. There are various types of walnuts. Usually, we use the English variety.

Types of Walnuts:

Most, importantly, there are many types of walnut trees. We generally consume three key varieties of walnuts. They are

  • The English (or Persian) walnut (Juglans regia).
  • The black walnut (Juglans nigra).
  • The white (or butternut) walnut (Juglans cinerea).

Among these varieties, Juglans regia or the English variety is the most common in the United States. In fact, it has a thinner shell. If we want to break it, then we will have to use a nutcracker.

Next is the black walnut. Indeed, it possesses a thicker shell. It is very difficult to crash. Its aroma is strong as well as distinctive.

The white walnut is both sweeter and oilier than the other two types. As a matter of fact, it is not very commonly available. Therefore, it is not easily available in the market.

However, there are several diversities among the above mentioned three varieties. Research works also revealed that all these varieties contain unique but different nutrients.

Most importantly, we will find astonishing nutritional differences if we take varieties of English walnut.

Therefore, it will be better if we use various types of it that are available in the market. We need not think, what will be the best. If we do this, then we can get the maximum benefit from it.

Walnuts are single-seeded. Moreover, they are round shape stone fruits. When it fully ripens, we use the meat inside. It is very delicious. It adds not only nutrition value but also crunch and flavour in our diet.

(May read tasty and healthy foods:

As a matter of fact, scientists and industry experts are gathering during the last 50 years at Davis, the University of California. They gathered there in a conference where they discuss the latest health report of various research works on walnut.

Below the shell of the walnut fruit, there is a wrinkled nut. The walnut is thereafter divided into two flat pieces. Then it is ready for commercial selling.

We will get them either in raw or roasted form. They may also be salted or unsalted.

Nutritional Value:

In the first place, the nutritional value of walnuts is immense. Walnuts without shells provide 4% water. Moreover, there are 15% protein and 65% fat. Further, there are 14% carbohydrates and 7% dietary fibre.

Walnut supplies 2740 kilojoules or 654 kcal. This is the total energy that we get from a walnut. We get it from a 100-gram reference serving. It is also a rich content of many dietary minerals. It contains 20% or more of the Daily Value or DV. Furthermore, it contains 163% DV of manganese and B vitamins.

Carbohydrates in Walnuts:

However, we get Carbohydrates 13.71gm. Of which Dietary fibre is 6.7gm, Sugar is 2.61gm and Starch is 0.06gm. Added to this is 15.23 gm of Protein.


Moreover, we will get 65.21gms of Fat. Polyunsaturated Fat is 47.174gms. Monounsaturated fat is 8.933gms. And Saturated fat is 6.126gms.

Vitamins in walnuts:

Further, it is a very good source of Vitamins.

It is a very good source of Vitamin B.

At first, we will get o.341mg Thiamine(B1) which is 30% of DV. Moreover, we will get Riboflavin(B2) 0.15mg (13% of DV),

Secondly, Niacin(B3) 1.125mg (8% of DV)

Third, Pantothenic acid (B5) 0.570 mg (11% of DV)

Fourth, Vitamin B6 0.537mg (41% of DV)

Fifth, Flotale B9 98 nanogram (25% of DV)

Furthermore, we will get Vitamin C 1.3mg (2%of DV), Vitamin E 0.7mg (5%of DV), and Vitamin K 2.7nanogram (3%of DV).

Added to this, we will get 20IU of Vitamin A. Besides, beta-Carotene and lutein zeaxanthin are available 12 nanograms and 9 nanograms respectively and some more.

Minerals in walnut:

In fact, we will many minerals in walnut. They are

Potassium 441mg (9%of DV),

Phosphorus 346mg (49%of DV),

Magnesium 158mg (45%of DV),

Calcium 98mg (10%of DV),

Manganese 3.414mg (163%of DV),

Zinc 3.09mg (33%of DV),

Iron 2.91mg (22%of DV),

Sodium 2mg (33%of DV),

Besides, in walnut oil, we will get largely Polyunsaturated fatty acids (72%of total fat). Of which are alpha-linolenic acid (14%), linoleic acid (58%) and oleic acid (13%) of total fats.

Antioxidants in Walnuts:

In fact, walnut contains a high amount of antioxidants. They come because of the presence of vitamin E, melatonin and polyphenols.

Health Benefits of Walnuts:

source google image

In fact, all plant-based foods provide us with a lot of health benefits. If we can consume them regularly, then we will be able to reduce several health-related risks.

As we eat walnuts, so we receive some health benefits.

1.Good for Heart Health:

We will get monounsaturated as well as polyunsaturated fatty acids. Most importantly, they are able to lower harmful LDL cholesterol. Not only this, but they also decrease the triglyceride levels in the human body. Fatty acids such as both alpha-linolenic and linolenic acid insist supply of healthy lipid supply.

Moreover, omega-3 fatty acids in it are very congenial to our cardiovascular system.

As a result, it is able to lower the risk of stroke, heart attack, blood pressure and cardiovascular diseases.

(May read lemons and use of lemons).

British Journal of Nutrition conducted a study regarding the risk of coronary heart disease. There were two types of participants.  One of them was who consume nuts at least 4 times a week. Other group does not eat nuts at all. They found that the first group is 37% less prone to a coronary heart problem.

Some scientists published their findings in 2012. Their study revealed that:

  1. The whole walnut is able to improve the process of elimination of ‘bad’ LDL cholesterol.
  2. Walnut oil is helpful for endothelial function.

In 2009, a meta-analysis published their report.

They suggested that walnut rich foods are able to enhance lipid along with cholesterol profile.

Moreover, they aid to decrease oxidative stress. They are also able to reduce inflammation.

Further, the U.S. Food and Drug Administration (FDA) in the year 2003 gave the following approval. Furthermore, this was for labelling on a variety of nuts, including walnuts.

It is “Eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”-FDA.

Although, the scientific evidence favours it as true. In the first place, these nuts are whole or chopped. They do not include products that have nuts.

(Also read, banana. It is good for heart health).

2.Reduce Inflammation:

To begin with, inflammation can give birth to many diseases. Apart from heart diseases, it may aggravate type 2 diabetes. Moreover, it may cause Alzheimer’s, rheumatism, asthma, cancer, eczema and arthritis. In fact, it is the cause of several chronic diseases.

The polyphenols in walnuts along with magnesium, ALA, omega-3 fat and the amino acid (arginine) may reduce inflammation. Actually they are anti-inflammatory properties. Additionally, it is rich in fatty acid.

3.Gallstone Disease:

American Journal of Clinical Nutrition, in another study, said that regular consumption of nuts reduces the risk of cholecystectomy. In fact, it is an operation for removing our gallbladder.

At first, they documented over a million people for more than 20 years. It revealed that women who ate an excess of 5 ounces of nuts weekly bear considerably less risk of cholecystectomy. This is in comparison to those women who ate below 1 ounce of nuts weekly.

4.May Prevent Cancer:

In fact, walnuts may fight the risks of cancer. They are high in various antioxidants along with Omega-3 fatty acids. They can prevent cancer. Walnuts are particularly useful to protect breast, pancreatic and prostate cancer.

In 2009 research volume, the American Association for Cancer Research published that daily walnut help lessens the threat of breast cancer.

(Also read: mangoes)

5.Improve Immunity:

Various antioxidants in walnuts develop our immunity system. As a result, it can resist many diseases at the time of onset.

6.Boost Metabolism:

As they are rich in essential fatty acids so they are helpful for digestion and growth. Consequently, they assist in various developmental and metabolic processes. Therefore, walnuts can boost our metabolism.

7.Maintain Body Weight:

At first, walnuts possess a high level of fibre. Therefore, they keep us fuller for a long period of time. Moreover, they are a good source of protein. As a result, it helps to lose weight naturally.

8.Good for Diabetes:

As stated above, it is good for diabetes, type2.

9.Good for Brain Health:

In fact, the omega-3 fatty acids in walnuts are worthy for the brain. It exists in a considerable concentration of DHA. Among other functions, it is able to defend the brain health of newborn babies.

Moreover, it develops the intellectual ability of adults. It also protects cognitive decline related to age. Further, it aids in the smooth workings of our nervous system. Consequently, our memory improves.

One study revealed that mothers with sufficient DHA give birth to smarter kids. If anyone eats around a quarter cup of walnut daily, then he will get roughly 100% of the recommended amount of DHA.

10.Good for Bone Health:

As a matter of fact, walnuts hold alpha-linolenic acid. Indeed, it is an essential fatty acid. This along with their compounds help to get healthier and stronger bones.

On the other hand, omega-3 fatty acids indirectly aid for prolonged bones strength.

Furthermore, it is a very good source of calcium. At first, it helps for more absorption of calcium. Next, it ensures lesser excretion during metabolism.

11.Good for Digestion and Constipation:

As walnuts are fibre-rich, therefore they are helping to clean the gut. As a result, it detoxifies our body.

12.Induce Deep Sleep:

In fact, melatonin hormone in walnut works wonderfully for deep sleep. Alternatively, we may also take it with an after-dinner snack. Usually, who eat walnut regularly, find it easy to have a sound and sufficient sleep.

(Also read: sleep paralysis)

13.Controls Stress:

the omega-3 fatty acids keep the blood pressure low and help relieve stress.

In fact, walnuts are full in B-vitamins. Vitamin B works brilliantly to improve our mood. Generally, improvement of mood means less or no stress.

It acts as some stress management techniques.

14.Improve Fertility:

Walnuts are also helpful to produce a better quality of sperms. In other words, it aids to improve sperm health. It adds to their liveliness as well as mobility. Further, it betters the morphology. To tell the truth, it betters male fertility.

A study was made over 119 healthy young men between 18 to 35 years of age. They ate daily 75grams (2.5 ounces) of walnuts. These people also followed western-type food. Usually, a typical western style of diets contains mainly processed foods, refined grains and sugar. Normally, they reduce sperm activities. However, the study revealed that those 117 people have better sperm liveliness, agility and shape. This is in comparison to other people.

15.Helpful for Pregnant Women:

At first, folate in walnut is very helpful for fetal growth. Moreover, Vitamin B complex (riboflavin, thiamin, etc.) assist in the growth of the fetus. Therefore, walnut is very good for a pregnant lady.

16.Walnuts for Healthy and Beautiful Skin:

Walnuts are rich in B-vitamins as well as Vitamin E. As they control stress so they help to minimize the damage of free radicals. Therefore, this process is able to delay skin ageing. So. It is good for our daily skincare routine.

If someone has dry skin, then he may apply warm walnut oil often. As a result, it keeps our skin moisturized. Indeed, it can nourish the skin from inside. (Also read: rose water.).

Therefore, they get more radiant and healthier skin.

Moreover, it is helpful to lighten the dark spots below the eyes. Further, it is an effective soothing agent.

(Also read: Sunscreen cream)

We may also prepare various DIY with walnut and use them to get a flawless and radiant skin.

One of these needs 4 walnuts, 1 teaspoon honey, 2 teaspoons oats, 4 drops of olive oil and 1 teaspoon cream. At first, we will make a smooth paste after blending them. Then, we will apply the paste on the face. Next, we will wait till it dries completely. Thereafter, we will wash with warm water.

(Also read how to wash your face and skin problem, like acne).

17. Eat Walnuts for Healthier Hair:

We may either consume frequent walnuts or apply as oil. As a result, it will aid to have healthy and shining hair. However, studies show that it can tackle a balding problem. Added to this, it acts as anti-dandruff.

Moreover, potassium and omega fatty acids (omega-3, omega-6, and omega-9.) strengthen our hair follicles. Furthermore, it is good to improve our scalp. So it is very effective for hair loss problem.

Walnuts Benefits for Hair Loss:

walnuts benefits for hair loss

source google image

In fact, daily walnut consumption may help to fix the hair loss problem.

Walnuts Benefits for Men:

In fact, daily walnut consumption may increase men’s sexual function.

Walnuts Benefits for Brain:

In fact, daily walnut consumption may increase men’s brain function.

How Many Walnuts Can Be Eaten in a Day?

In fact, walnuts belong to the tree nut family. They are

  • Brazil Nuts.
  • Hazelnuts (filberts).
  • Pecans.
  • Walnuts.
  • Cashews.
  • Pine nuts.
  • Macadamia nuts.
  • Pistachios.

Dietary studies suggest that we usually need daily one ounce of tree nut. It means we need around 7 shelled walnuts. Otherwise, we may take 14 halves walnut.

What Happen if we Consume in Excess?

Most importantly, it is a nutrient powerhouse. Indeed, we use walnut frequently in our daily life. We eat them in chocolates. Moreover, we consume them in various cookies, cakes, etc. Although its taste is slightly bitter, still people prefer and love them.

If we consume it in over a certain limit, then we may face allergies problem or unforeseen health hazards. This may include diarrhoea or irritable bowel syndrome(IBS).

Side-Effects of Walnuts:

At first, people who have an allergic problem to nuts, pecans, shall try to keep away black walnuts. The allergic reactions may be difficulty in breathing, tightness in chest or throat, hives and rashes. This is as per the American Cancer Society.

Sometimes, it may react with other medicines. Therefore, we will use it carefully.

A lot of people use it directly on their skin. They do it to treat eczema or minor wounds or cuts. However, juglone, a chemical present in it may cause skin cancer.

Further, it may cause iron deficiency along with the damage of the liver and kidney.

Risks Involved:

The risk of overheating maybe

  • Create digestive problems.
  • May cause weight gain.
  • Can aggravate ulcers.
  • Children may choke.

What is the Best Time to Consume?

It will be better if we eat nuts(walnuts) with our breakfast in the morning. It will, in turn, helps to get rid of being fatigued. Added to this, it is helpful to control blood pressure.

How to Choose the Right Walnuts?

Anyhow, walnuts are available in small, medium or large size. In the first place, we shall check the shells carefully. If there are any holes and/or cracks, we must reject them. Furthermore, we need to ensure one thing that the meat within the shell is fleshy and crispy.

How to Store Walnuts?

The storage of it is very important for the safety of our health.

At first, we should store them in an airtight container. We will keep it in a dry as well as cool area. But it will be away from sunlight. We can use them for a maximum of three months in the case of shelled walnuts.

Besides, we can store them in the refrigerator for six months without shells. If we can use an airtight container, then we will use them for a maximum of one year. They generally absorb the flavours of other foods very easily. Therefore, we will have to be cautious.

( Also read: Olive Oil).

Tips for Cooking:

In the first place, we can easily add black walnuts to a lot of items like

  • Salads.
  • Side Dishes.
  • Appetizers.
  • Desserts.
  • Entrees.

However, we can also cook some tasty dishes with walnut.

  • To have a protein-packed meal, we will make a delicious meal. It will contain celery, canned tuna, apples and avocado. Mix some toasted walnuts. To get flavour we may mix fresh lime juice.
  • We can make a healthy smoothie with banana and yoghurt along with 2-3 walnuts.
  • We can make a delicious spread with this. At first, we will toast and then grind it into a powder. Thereafter, we will blend it along with garlic, olive oil, a dash of pepper and lemon juice.
  • Add 2 to 3 walnuts along with banana and yoghurt for a healthy smoothie.
  • We may also prepare a delightful salad by mixing it with spring onions, red and yellow bell peppers and chopped apples.
  • We can prepare homemade granola mixing it with seeds, dried fruits and nuts.
Can we Soak Walnuts?

Yes, soak walnuts are better than taking them raw. We may also soak them in water in the Summer season. Afterwards, we can consume them as it is. Otherwise, we may grind them also.

It is the role of parents to add walnuts to our children daily food list along with other healthy foods.

There is a lot of packet food and supplement it. It may be a single item or a different combination of fruits and herbs. We may purchase them online at the time of a huge discount. It will act as a part of savings and its importance or grow our savings.

Therefore, we conclude that we gain a lot of energy. In fact, energy is always associated with

If we eat walnuts frequently, then we will be healthy. The benefits that we can get from it will certainly increase our level of happiness.

We can even use this dry fruit directly or as a food supplement even when we are on tour and travelling.

Finally, we will use it.  Live a healthy as well as a happy life.


About the author

Banani Chakraborty

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