We all know that walnuts are a great nutritious food that must be incorporated into our daily diet in order to avail the great health benefits of walnuts. One cup of walnuts contains calories, carbohydrates, sugar, fiber, protein, fat, calcium, sodium, and iron. They are also a good source of manganese, copper, magnesium, phosphorus, and vitamin B6.

For the past many years, scientists and industry experts have collected so many health benefits of walnuts. The common variety of walnuts is the English walnut and is mostly used for most studies.

For the past thousands of years, walnuts have been consumed as one of the beloved snacks. Basically originated in Persia, they have now become a favorable nut type for people in Asia and Europe. Another name for English walnuts is Persian walnuts.

Walnuts are usually grown in a tan shell which is about a size of a golf ball. You have to split the shell to take out the bumpy and golden brown nut. Walnut skin sometimes tastes slightly bitter, but the nut is slightly tangy.

#1. Promotes a healthy gut

As per some studies, it is found that if your gut is rich in bacteria and other microbes that promote health, there are high chances of getting a healthy gut and good overall health. If you have an unhealthy composition of microbes, it can lead to inflammation and other diseases in your gut and other parts of your body.

It also increases the risk of gaining more weight, heart disease, and cancer. Always keep in mind that what you eat brings a great impact on the makeup of your microbiota. One of the best benefits of eating walnuts is to support microbiota and your gut health.

In one study, hundred adults were asked to eat 45 grams of walnuts every day for six weeks. It was found that these adults experienced an increase in beneficial bacteria as compared to those who had not eaten walnuts.

It also resulted in the increase in bacteria that produce butyrate. It is a type of fat that promotes your gut health.

#2. Decrease inflammation

Do you know that inflammation can be the root cause of several diseases? These include heart disease, type 2 diabetes, Alzheimer and cancer. It also includes the diseases that are caused by oxidative stress.

The polyphenols, a compound found in walnuts, helps greatly in fighting oxidative stress and inflammation. The beneficial bacteria in your gut also work effectively in protecting against inflammation.

Omega-3 fat, magnesium, and amino acid in walnuts are also helpful in decreasing inflammation. You must consume this nut type regularly to enjoy the health benefits of walnuts.

#3. Reduce the risk of cancer

Some studies revealed that one of the best benefits of eating walnuts is to reduce the risk of certain cancers. These include breast cancer, prostate, and colorectal cancers.

You must know that walnuts are rich in polyphenol ellagitannins, a powerful compound to fight against oxidative stress and inflammation. Some gut microbes are highly capable of converting these compounds to urolithins. These compounds have anti-inflammatory properties that work great in protecting against colorectal cancer. These actions can also help in protecting against other cancers.

In addition to this, urolithins also have hormone-like properties that allow these compounds to block hormone receptors in your body. Thus, it helps in reducing the risk of hormone-related cancers, such as breast and prostate cancers.

There are several studies that proved the health benefits of walnuts on decreasing the risk of various cancers.


#4. Support weight control

Walnuts are a great source of calories, but various studies reveal that the energy absorbed from eating walnuts is 22% less than expected based on the nutrients. One of the great walnut benefits is to help control your appetite.

In one study, ten obese people were asked to drink a smoothie containing 48 grams of walnuts every day for five days. It resulted in decreased appetite and hunger as compared to those who drank an equal quantity of a placebo drink.

Though larger studies are required for this concept, it is still believed that eating walnuts may help control appetite and weight.

#5. Manage type 2 diabetes

Some studies have found that walnuts are linked to a lower risk of type 2 diabetes and also help control weight. Do you know that excess weight can also increase the risk of diabetes and high blood sugar?

In one study, 100 people with type 2 diabetes were given one tablespoon of walnut oil every day for three months. They were also asked to continue consuming their usual diabetes medication and balanced diet. This resulted in the decreased fasting blood sugar.

In addition to this, these people had also recorded an 8% decrease in hemoglobin A1C. Another group that had not consumed walnut oil showed no improvement in fasting blood sugar and A1C. It means we can say that if you want to enjoy the health benefits of walnuts, you need to add them to your daily diet.

#6. Lower blood pressure

One of the major risk factors for heart disease is high blood pressure. Some studies reveal that eating walnuts can help in lowering blood pressure. The benefits of eating walnuts can be seen in people dealing with high blood pressure as well as in people when they are under stress.

In one study, some adults at high risk of heart disease were given a heart-healthy diet and 28 grams of mixed nuts every day, of which half were walnuts. At the end of the study, these people had recorded a greater decrease in diastolic blood pressure as compared to those who were given a similar diet but no nuts.

This implies that nuts, including walnuts, can help in improving the blood pressure among people who are at high risk of heart disease. Also, keep in mind that even a small difference in blood pressure can bring a great impact on your risk of heart disease.

#7. Supports healthy aging

We all know that as we age, we need good physical functioning to maintain mobility and independence. One of the most important things that can help in maintaining your physical abilities is to eat a healthy and balanced diet.

It is reported that older men and women who consume the healthiest diet every day for long years have a lower risk of physical impairment. Among this diet, walnuts are also included which help in making the strongest contribution to a healthy diet.

Walnuts are high in calories and also contain essential vitamins, minerals, fiber, fats, and plant compounds. These collectively bring one of the great walnut benefits – support good physical functioning as you grow older.

#8. Support good brain function

It is a god’s creation that a shell of walnuts looks just like a small brain. As per some research, it has been found that one of the best benefits of eating walnuts is that they support brain function. It is found that nutrients present in walnuts help greatly in reducing oxidative damage and inflammation in the brain. These nutrients include polyunsaturated fat, polyphenols, and vitamin E.

In one study of Alzheimer’s disease, some people were given a few calories as walnuts, around 28-5 grams every day. The results were amazing; these people were found to have significant improvements in their learning skills, memory, as well as a reduction in anxiety.

In another study that was linked to older adults, they were given to eat walnuts daily and found a better brain function. This also includes faster processing speed and better memory. These results were really amazing; still, it is believed that more studies are to be performed to test the effects of walnuts on brain function.

#9. Improve blood fats

LDL cholesterol and triglycerides are also linked to an increased risk of heart disease. If you eat walnuts regularly, you will experience a great decrease in cholesterol levels.

In one study which was conducted recently in hundred healthy adults, they were asked to eat 45 grams of walnuts every day for ten weeks. The results were found to be around a 5% decrease in total cholesterol, LDL cholesterol, and triglycerides, respectively, than those adults who were not given walnuts.

#10. Gallstone disease

According to one study, it was found that the frequent consumption of nuts, including walnuts, is linked with a reduced risk of cholecystectomy, a surgery that is performed to remove the gallbladder.

In the documentation that was carried out on some women for years, it was found that women who consumed more than 140 grams of nuts every week had a significantly lower risk of this surgery than women who ate less than 28 grams of nuts each week.

#11. Promote bone health

Walnuts contain mineral copper, which makes them one of the best nut types to promote bone health. If you are suffering from severe copper deficiency, it is linked directly to lower bone mineral density, and it also increases the risk of osteoporosis. It is a condition in which the bones of a person become thinner and less dense. Hence, they can be fractured and broken easier.

If you are looking for numerous benefits of eating walnuts, you must know that you can prevent and manage osteoporosis by consuming walnuts on a daily basis. Copper also plays a great role in maintaining collagen and elastin, which is one of the major structural components of the body.

When you have insufficient copper in your body, it becomes unable to replace damaged linked tissue or the collagen that builds blocks for bone. This may result in a variety of issues, including joint dysfunction.

Walnuts also contain a high amount of manganese that helps in preventing osteoporosis. Magnesium, one of the other minerals found in walnuts, is also helpful in bone formation. This mineral helps in the absorption of calcium into your bone. It is also recommended to get these minerals through diet as this method is good for bone health. It is advised not to take manganese and copper supplements as they provide a high quantity that can be harmful.

#12. Support male reproductive health

If you notice the western diet, it consists of highly processed foods, sugar, and refined grains. This, in turn, is linked to reduced sperm function. If you eat walnuts regularly, it supports sperm health.

In one study, hundred healthy men were given 75 grams of walnuts every day for three months. As a result, it was found an improved sperm shape, vitality, and mobility as compared to men who had not eaten nuts.

Eating walnuts also help in protecting sperm by a reduction in oxidative damage in the membranes. If you are a man and dealing with fertility, you must start eating walnut from today and enjoy walnut benefits.

Final Words

After going through these health benefits of walnuts, you will be able to understand that walnuts are a great nutritious nut. Walnuts are known for having higher oxidant activity and a higher quantity of healthy omega-3 fats as compared to other common nuts.

Numerous studies have been conducted to know the benefits of eating walnuts as a regular part of your diet. You will get several reasons to choose walnuts over other nuts. It contributes to various health benefits, such as reduced inflammation and improved brain function.

You will keep hearing about walnut benefits in the years to come. So, start including walnuts in your diet from today only.