Health benefits of Walnut

Health benefits of Walnut


Antioxidant Power

Walnuts rank second in the list of ‘antioxidant-rich’ foods, after blackberries.

The rare powerful antioxidants such as quinone juglone, the tannin tellimagrandin, and the flavonol morin present in walnuts have remarkable free-radical scavenging power.

These antioxidants also help prevent liver damage due to chemicals.

Weight Management

Walnuts are one of those nuts that helps you feel full, which means that it increases satiety.

The rich source of protein and fiber makes it a healthy snacking option, especially for vegetarians.

Improve Male Fertility

Walnut has a positive impact on male fertility by improving sperm quality, quantity, vitality, and motility.

Brain Health

Walnuts contain omega-3 fatty acids, which increase the activity of the brain.

Omega-3 fatty acids coupled with iodine and selenium add to ensuring optimum functioning of the brain.

It also treats cognitive disorders like dementia and epilepsy.

Control Diabetes

People suffering from diabetes can have walnuts on a regular basis without any significant weight gain since they contain a high amount of polyunsaturated and monounsaturated fats.

Researchers say that the intake of nuts is inversely proportional to the risk of developing type-II diabetes.

Boost Bone Health

Essential fatty acids, in walnuts, secure the bone health of the body.

They increase calcium absorption and deposition while reducing urinary calcium excretion.

Improve Metabolism

Walnut, along with EFAs, provide minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium to the body.

These minerals help contribute to metabolic activities like growth and development, sperm generation, digestion, and nucleic acid synthesis.

Reduce Inflammation

The polyphenolic compounds and phytochemical substances found in walnuts reduce the effects of inflammation in the body.

Cleanse Digestive System

This superfood helps to clean the internal digestive tract, aiding in detoxification by removal of toxins and waste.

It also cures constipation.

Pregnant Women

The rich source of vitamin B-complex present in walnuts is essential for fetal growth.

Pregnant mommies are you’ll listening!

Regulate Sleep

This nut makes melatonin, a hormone that helps induce and regulate sleep, and is present in the bio-available form in them.

Thus, they help make a perfect addition to your dinner dishes that leads you to a great, restful sleep.

Mood Booster

Lack of omega-3 fatty acids (provided by walnuts) causes hyperactivity, irritability, and tantrums.

Supplementing a child’s diet with these nuts compensates the deficit in EFAs and alleviates their mood.

This is even applicable to people suffering from post-traumatic stress disorder (PTSD), who are battling depression and stress after a trauma.

Skin Care

The vitamin E present in walnut helps in maintaining and protecting the skin from free radicals that are harmful in nature.

It also helps in preventing wrinkles and dry skin.

Regular use of walnuts also lightens the dark circles.

Astringent Properties

Walnut oils have significant astringent properties.

Walnut oil has a rich, nutty flavor that helps bring aroma and flavor to the food.

This flavor gives a pleasant taste, but only when it is used in moderation.

It is used as a carrier/base oil in various therapies like aromatherapy, and massage therapy, as well as in the cosmetic and pharmaceutical industry.

Boost Immunity

Regular consumption of walnuts helps in building strong immune system, which can prevent the onset of various diseases.

The rich source of antioxidants is responsible for this benefit.

Hair Care

Walnuts are also responsible for healthy hair as they strengthen hair follicles and makes scalp dandruff free.

It also provides thicker, longer and stronger hair.

You could also use its husk as a natural highlighter.

Fungal Infections

Fungal infections on the skin or inside the body, black helps you get rid of it all.

Side Effects

On average, 7-9 walnuts are considered safe for consumption. However, if you eat the nuts in excess, there are some side effects

Allergy :

Overconsumption may result in a range of allergic reactions from minor to lethal.

Digestive issues :

Too much consumption of walnut may lead to nausea, stomach pain, diarrhea, bloating, and more.

Weight gain :

Although it is a source of good fats, taking too much of this nut can make your weight rise like nuts!

Pregnancy and lactation :

Expecting and nursing women are advised to consume this food in prescribed amounts only.

If you desire to increase its dosage, do consult your doctor.


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