Health Benefits of Walnuts

Walnuts, scientifically known as Juglans Regia, are a type of nut that grows on trees. A walnut is enclosed in a hard, rough shell, which is surrounded by a green exterior. It is a popular nut that is known for its rich flavor and significant health benefits.

Historically, walnuts are believed to have originated from ancient Persia and were then introduced to Europe and the Americas. The ancient Romans referred to it as the “Jupiter's royal acorn,” and it was a common food consumed in Ancient Greece.

The aim of this article is to delve into the many health benefits that walnuts offer. We will discuss the nutritional value of walnuts, its health benefits, how it affects pregnancy, and ways on how to add walnuts to your diet. With this information, we hope to educate people about the numerous advantages of including walnuts in their regular diet.

Nutritional Value of Walnuts

Walnuts are small, nutrient-dense nuts that are an excellent addition to any diet. They are high in healthy fats, vitamins, minerals, and antioxidants. Here are some nutritional facts about Walnuts:


  • Walnuts are a rich source of healthy fats, with about 65% of their calories coming from fat content. Out of which, 47% is polyunsaturated fatty acids, 18% is monounsaturated fatty acids, and 16% is saturated fat content.
  • They are also a good source of protein, providing about 15% of the daily recommended intake per serving.
  • They are a low-carbohydrate food, making them ideal for low-carb diets, with around four grams of carbs in each ounce of walnuts.


  • Walnuts are a great source of essential vitamins and minerals such as vitamin E, folate, magnesium, phosphorus, and copper.
  • Vitamin E, present in Walnuts, is a powerful antioxidant that helps fight inflammation and reduce the risk of chronic illnesses like heart disease.
  • They also contain small amounts of B-vitamins like B6, thiamin, and riboflavin.

Fatty Acids:

  • Walnuts are particularly rich in heart-healthy omega-3 fatty acids such as alpha-linolenic acid.
  • They also contain other important fatty acids like linoleic acid and oleic acid that provide numerous health benefits.
  • Studies show that a diet high in omega-3 fatty acids can improve heart health, brain function, and reduce the risk of cancer.

Health Benefits of Eating Walnuts

Walnuts are a rich source of essential nutrients good for overall health, and they offer various benefits to the body. Below are some of the health benefits of including walnuts in your diet:

Boosts Brain Function

One of the most significant benefits of walnuts is their impact on brain function. Walnuts contain high levels of omega-3 fatty acids, which are vital for maintaining healthy brain function. Omega-3 fatty acids help protect the brain from inflammation, oxidative stress, and other factors that can lead to cognitive decline. Some studies have also suggested that consuming walnuts may improve memory and cognitive function.

Reduces the Risk of Heart Diseases

Walnuts have heart-friendly nutrients that are useful in reducing the likelihood of heart disease. The wealth of polyunsaturated and monounsaturated fats in walnuts helps lower bad cholesterol or low-density lipoprotein (LDL) cholesterol in the body. Lower LDL cholesterol levels lead to lower levels of plaques which can cause blockages in the arteries. Walnuts also contain alpha-linolenic acid (ALA), an omega-3 fatty acid that has potent anti-inflammatory properties and can reduce the risk of heart disease.

Prevents Cancer

Walnuts also contain antioxidants and anti-inflammatory compounds that make them valuable in preventing cancer. Studies have shown that walnuts have potential in preventing breast, colon, and prostate cancer due to their high phenolic content.

Helps in Weight Control

Walnuts are an ideal food for those who are trying to lose weight or control their weight. The fat and protein content in walnuts makes them a satisfying addition to meals, which can help prevent overeating. Eating walnuts also has been known to reduce cravings and regulate appetite.

Promotes Hair and Skin Health

Walnuts are also good for skin and hair health due to their richness in biotin, an essential nutrient for maintaining healthy hair and skin. Biotin nourishes the hair follicles and strengthens the hair, reducing hair fall and thinning. Walnuts also contain Vitamin E and healthy fats that help lock in the moisture in the skin and maintain skin elasticity.

Incorporating walnuts into one's diet can provide numerous health benefits, from brain function and the prevention of chronic diseases to hair and skin health. Eating about 1-2 ounces of walnuts per day can offer the targeted daily intake of essential nutrients, making it a perfect food to include in your daily diet.

Walnuts and Pregnancy

During pregnancy, the mother's diet plays a crucial role in the development of the baby. Walnuts are a nutrient-rich addition to a pregnant woman's diet that benefits both the mother and the baby.

Adequate consumption of walnuts during pregnancy

Studies have shown that eating walnuts during pregnancy ensures adequate nutrients required for fetal growth and development in pregnant women. Walnuts are high in protein, healthy fats, minerals, vitamins, and dietary fiber, which are essential for the growth of the baby and the health of the mother during pregnancy.

Boosts the development of the baby's brain and nervous system

Walnuts contain omega-3 fatty acids, such as DHA (docosahexaenoic acid), which are essential for the development of the baby's brain and nervous system. These nutrients also help in the formation of the eyes and help with visual acuity. Adequate intake of walnuts during pregnancy can also lead to better cognitive function in the child later in life.

Helps in preventing allergies in children

Consuming walnuts during pregnancy can help in preventing allergies in children. Studies have shown that children whose mothers ate nuts during pregnancy had a lower chance of developing allergies. Walnuts are rich in various nutrients such as vitamin E and zinc, which are necessary in immune system regulation and development.

Before incorporating walnuts into your pregnancy diet, it is important to consult your obstetrician. Walnuts allergies are prevalent, so it is necessary to identify if the mother is allergic to nuts before adding it to the diet.

How to Add Walnuts to your Diet

Walnuts have an amazingly rich and nutty flavor, and thanks to their versatility, they can be incorporated into several dishes and meals. Here are some delicious ways to add walnuts to your diet:

Snacking on whole walnuts

Snacking on whole walnuts is one of the easiest ways to add walnuts to your diet. You can enjoy them on their own or mix them with other nuts and dried fruits to create a nutritious snack mix.

Adding walnuts to meals

You can add walnuts to a range of meals, including entrées, salads, and side dishes, to enhance their texture and boost their nutritional value. Here are some meal ideas:

  • Sprinkle chopped walnuts on top of oatmeal or yogurt for breakfast
  • Add walnuts to stir-fried vegetables, soups, lasagna, or pasta dishes
  • Use them as a topping for roasted vegetables like sweet potatoes and Brussels sprouts

Baking with walnuts

Walnuts can make a scrumptious addition to baked goods, adding an extra dose of flavor and texture to your treats. Here are some ideas for baking with walnuts:

  • Mix chopped walnuts into muffins, bread, or pancake batter
  • Add walnuts to cookie or brownie dough
  • Use walnuts as a crust for cheesecake, or chop them and sprinkle on top

Walnuts as a replacement for dairy products

Walnuts can be used as a replacement for dairy products, making them an excellent option for anyone with a dairy allergy or lactose intolerance. Here are some ideas:

  • Blend walnuts with water to make creamy walnut milk
  • Use finely ground walnuts as a vegan alternative to cheese


After delving into the health benefits of walnuts, it's clear that they are a nutritional powerhouse that can promote overall health and well-being. Here's a summary of some of the benefits we've uncovered:

  • Walnuts are a rich source of nutrients, including protein, fiber, healthy fats, vitamins, and minerals.
  • They can boost brain function, improve memory, and reduce the risk of neurodegenerative diseases.
  • Eating walnuts can help in controlling weight and managing diabetes by reducing obesity, inflammation, and insulin resistance.
  • Walnuts can reduce the risk of heart disease by improving cholesterol levels, blood pressure, and endothelial function.
  • The polyphenols in walnuts have antioxidant and anti-inflammatory properties, which makes them effective in preventing cancer.
  • Walnuts can promote hair and skin health thanks to their high biotin and vitamin E content.

Based on these benefits, we recommend incorporating walnuts into your diet to reap the rewards. A couple of handfuls of walnuts a day, or about 1 ounce or 28 grams, is enough to provide you with several health benefits.

In conclusion, walnuts are a delicious yet nutritious option to add to your daily diet. By consuming walnuts regularly, you can promote brain function, reduce the risk of heart diseases, and even prevent cancer. Plus, they are easily incorporated into your meals and snacks, making them a convenient and tasty way to improve your health.

William H. McDaniel, MD

Dr. Robert H. Shmerling is the former clinical chief of the division of rheumatology at Beth Israel Deaconess Medical Center (BIDMC), and is a current member of the corresponding faculty in medicine at Harvard Medical School.

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