10 Health Benefits of Walnuts

By iliriana
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Walnuts belong together with hazelnuts, cashews, pecans, pine nuts, macadamia nuts, Brazil nuts, and pistachios to the tree nut family. All these nuts are very healthy and packed with proteins, fiber, healthy fats, antioxidants, minerals, and vitamins. If you have to choose among the tree nut family, then make sure to choose walnuts as they are the healthiest ones. Walnuts are packed with zinc, iron, manganese, copper, calcium, folate, thiamine, riboflavin, vitamin B6, etc.

Besides being healthy, walnuts are incredibly delicious too. They are not just a perfectly healthy snack but can be added in various dishes when preparing a meal. What exactly are walnuts good for? Here are the 10 health benefits of walnuts:

Health Benefit Of Walnuts #1: Lowers Bad Cholesterol

High levels of bad cholesterol (LDL cholesterol) and triglycerides are known to be a risk factor for cardiovascular diseases. Lowering the levels of LDL cholesterol and triglycerides, as well as increasing the levels of good cholesterol (HDL cholesterol) is very important as a preventive measure for atherosclerosis, heart attack, cardiomyopathy, stroke, etc.

Eating healthy foods, including walnuts is important. Certain studies suggest that eating moderate amounts of walnuts daily can reduce the levels of LDL cholesterol in the blood and lower the risk for serious cardiovascular diseases.


Health Benefit Of Walnuts #2: Lowers Blood Pressure

High blood pressure is a real problem for many men and women worldwide. High blood pressure is also one of the major risk factors for cardiovascular diseases and stroke and for this reason, lowering it and maintaining the blood pressure levels under control is very important. A healthy diet, regular physical exercise, eliminating stress, etc., are just some of the things that can help you control your blood pressure.

When it comes to diet, foods that we eat have a major impact on our health. When it comes to walnuts, you should remember that walnuts are very healthy and beneficial, and should be part of your daily diet, because of the many health benefits they have. Besides lowering the high blood pressure, walnuts offer many vascular benefits to people with heart diseases due to L-arginine.

Health Benefit Of Walnuts #3: Minimizes Inflammation

Inflammation is the root cause of many diseases affecting the human body, including Alzheimer’s disease, Parkinson’s disease, heart disease, diabetes, cancer, etc. As walnuts minimize inflammation, for sure they can protect you against the above-mentioned diseases and many others.

But how do walnuts minimize inflammation? Walnuts minimize inflammation and help your body fight oxidative stress because of polyphenols they contain. It is believed that ellagitannins, a subgroup of polyphenols are specifically involved. Other compounds found in walnuts which help reduce inflammation are magnesium, arginine, ALA omega -3 fat, etc.


Health Benefit Of Walnuts #4: Improves Memory

Did you know that eating walnuts is also good for your brain? Walnuts are packed with neuroprotective compounds like folate, antioxidants, omega-3 healthy fats, melatonin, vitamin E, etc. All these compounds promote brain health including improvement of memory.

Walnuts can also prevent degeneration of the neurologic system and conditions such as Alzheimer’s disease or Parkinson’s disease. If your diet is rich in healthy nutrients, including those in walnuts, then you might prevent a brain disease in the future.

Health Benefit Of Walnuts #5: Helps Weight Management

Walnuts are packed with healthy fats, antioxidants, fibers, vitamins, and minerals. Eating walnuts regularly increases satiety which helps weight management, which is maintaining an ideal weight over time.

Even though walnuts are high in fat, they can still help you lose weight or maintain a balanced body weight as long as you watch for the size of your portion. 12 to 14 walnut halves are what you should aim for, which will provide you with about 190 calories. Only 7 walnut halves are enough to make you feel full.


Health Benefit Of Walnuts #6: Supports Healthy Metabolism

Walnuts are packed with many necessary nutrients, including fiber. As walnuts are high in fiber, they will make sure that your digestive system is working properly.

By eating fiber-rich foods, such as walnuts, you will have normal bowel movements and less digestive problems such as constipation, bloating, flatulence, etc.

Health Benefit Of Walnuts #7: Promotes Bone Health

Eating walnuts regularly promotes bone health. Because walnuts contain an essential fatty acid, known as alpha-linoleic acid, your bones will be stronger and healthier. Also, because walnuts are packed with many necessary nutrients including omega-3 fatty acids, the inflammation in the entire body will decrease, which will, of course, keep your bones healthy and strong for longer.

Make sure to include walnuts in your diet. You can either eat them as a snack or add them to salads, dressing, etc.


Health Benefit Of Walnuts #8: Lowers Diabetes Risk

It is well known that for diabetics, diet is very important. In order to maintain balanced blood glucose levels, diabetics should be very careful when it comes to what they eat. Walnuts, for example, are very healthy and recommended for diabetics. Certain studies have shown that eating at least one-quarter cup of walnuts a day can lower the risk of diabetes, improving the fasting insulin levels in just three months.

If you are diabetic, pre-diabetic or have an increased risk of developing diabetes later in life, make sure to include walnuts in your daily diet as they are one of the super foods packed with many healthy nutrients.

Health Benefit Of Walnuts #9: Improves Sperm Quality

Walnuts are known to have many health benefits and they seem to play a role when it comes to fertility as well. Eating walnuts regularly will improve sperm quality and enhance fertility in healthy males. If you and your partner are trying to conceive make sure to have a cup of walnuts always nearby so you can snack them every now and then.

Many studies conducted over the years have revealed that eating shelled walnuts regularly for at least three months increased sperm vitality and motility.

Health Benefit Of Walnuts #10: Protects Against Cancer

Walnuts are known to protect and reduce the risk of cancer, including prostate cancer, colorectal cancer, and breast cancer. Walnut’s omega-3 fatty acids and various antioxidant properties have an anti-cancer effect strengthening the immune system and preventing any further development of cancer cells within your body.

As mentioned above, walnuts contain polyphenols, specifically ellagitannins a subgroup which has many benefits for the health of the human body. Certain gut microbes, part of the normal gut microbiota can convert these polyphenols to urolithins. Urolithins are known for their anti-inflammatory properties in the gastrointestinal system, which is one of the reasons why eating walnuts can protect you from colorectal cancer. As urolithins have hormone-like properties and are able to block hormone receptors within the human body, it’s understandable that urolithins also protect you from hormone-related cancers, like prostate cancer or breast cancer.


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