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Walnut: Benefits, Side-Effects, Nutrition and More


Walnuts, also known as Juglans regia, are tree nuts that grow on trees in the walnut family, which includes popular varieties like butternut and black walnut. Walnuts are rich in essential nutrients and antioxidants, making them perfect for your health — and that of your skin, hair, and nails! Read on to learn more about this powerful nut and all the ways you can include it in your diet and beauty routine to reap its many benefits.

There is no doubt that nuts or dry fruits are beneficial for our health. Along with a healthy diet, if you include dry fruits in your routine, it is good for your health. Along with almonds, raisins, dates and walnuts, there are many dry fruits that help you stay healthy.


Walnuts are a type of tree nut that grows on walnut trees. The scientific name of its tree is the genus Jugailus. They have a hard, woody shell that encloses a kernel, which is the edible part of the nut. The kernel is rich in nutrients, including protein, healthy fats, vitamins, and minerals.

Walnuts are a good source of antioxidants and have been linked to various health benefits, such as improved heart health and brain function. Eating them can help maintain healthy cholesterol levels, provide an energy boost due to their high levels of omega-3 fatty acids, and keep your blood sugar stable by slowing digestion.

A walnut fruit has a single seed, which is tasty and crispy. It is used in a wide range of foods, including mainly cakes, cookies and energy bars. Many types of nutrients are present in it, which are necessary for our body.


According to Nutrition Data, per ounce (28 g) serving of walnuts provide —


Due to its medicinal properties, the intake of walnuts can have many health benefits. It can help in keeping and treating many diseases; including —

1. For Heart Health:

According to a study published in the Journal of Agriculture and Food Chemistry, consuming just a handful of walnuts every day can improve your cardiovascular health.

This is likely due to the high concentration of omega-3 fatty acids found in walnuts, which are known to promote heart health by reducing inflammation. Additionally, the antioxidants present in walnuts can help protect your cells from damage and may even reduce your risk of cancer.

According to an another study, the benefits of eating walnuts can prove to be helpful in keeping the heart healthy. [Trusted Source 1]


Another research has reported that it contains polyunsaturated fatty acids, which are beneficial for cardiovascular health. Polyunsaturated fatty acids help in the formation of good cholesterol (HDL) by reducing bad cholesterol (LDL) from the body, which can help in keeping the heart healthy. [Trusted Source 2]

Apart from this, walnuts are also beneficial for those who have high blood pressure problem.

2. For Brain Health:

A research was done on the medicinal properties of walnuts, which suggests that its use can improve brain functioning. According to this research, walnuts are rich in omega-3 fatty acids, which can have beneficial effects on brain function. [Trusted Source 3]

At the moment, further research is needed on this, so that it is completely clear how omega-3 works on brain functioning.


3. For Cancer:

Walnuts can prove to be beneficial in warding off fatal diseases like cancer. According to a medical research, anti-cancer effect is found in walnuts. It can prevent cancerous tumors from growing. This information is given in a research paper available on the website of National Center for Biotechnology Information. [Trusted Source 4]

4. For Bones:

Walnuts can also be consumed to strengthen bones. Consuming foods containing alpha—linolenic acid strengthens bones and the foods that contain this acid also include walnuts.

In addition, walnuts also contain calcium and vitamin D, which are necessary to keep bones healthy. [Trusted Source 5]

In such a situation, it can be said that the benefits of eating walnut include keeping bones healthy.

5. In Weight Loss:


Consuming walnuts can also prove beneficial in reducing weight. Findings from a scientific study suggest that the consumption of walnuts can help in weight loss. This fact is confirmed by the research paper available at NCBI. [Trusted Source 6]

At the moment, further research is needed on this.

6. In Pregnancy:

A scientific research suggests that consuming walnuts during pregnancy may prove beneficial. According to this research, fatty acids, vitamin A and E found in walnuts, can help in the mental development of an infant.

In addition, walnuts are rich in phenolic compounds, which can have a beneficial effect on health. It also has anticonvulsant, neuroprotective, and antioxidant properties.


Walnuts also contain rich amounts of protein, polyunsaturated fatty acids (PUFA) and tocopherols. [Trusted Source 7]

7. In Low Blood Pressure:

There is a risk of heart disease in case of having high blood pressure. In such a situation, it would be better to keep away the problem of high blood pressure. For this, consuming walnuts can prove to be a good option. According to a research, nut consumption may work to reduce high blood pressure, which may help to keep the risk associated with heart. [Trusted Source 8]

8. Strengthen Immune System:

Did you know that walnuts are not only a great source of antioxidants, but they can also help boost your immune system? That’s right — these little nuts are packed with nutrients that can help keep you healthy.

Omega-3s found in walnuts may strengthen your immunity by keeping levels of inflammatory mediators low and this helps decrease the risk of developing autoimmune diseases like rheumatoid arthritis or asthma as well as infections such as influenza or tuberculosis.

In addition, omega-3 content of walnuts may protect cells from DNA damage and repair cell membranes while also protecting against infection by bacteria, viruses, fungi, parasites or worms. [Trusted Source 9]

9. In Stress Relief And Better Sleep:


Consuming walnuts can relieve stress and sleep problems. They are rich in nutrients like vitamin B6, tryptophan, protein and folic acid, which can relieve stress. In addition, omega-3 fatty acids present in it can improve mood, which can lead to good sleep.

Walnuts are the major source of omega 3 essential fatty acids and uridine. The nuts have a natural antidepressant effect due to the presence of omega 3 fatty acids and uridine. [Trusted Source 10]

10. Diabetes Prevention:

Consumption of walnuts can prove to be beneficial in a problem like diabetes. A scientific research suggests that nut consumption may be helpful in the prevention of diabetes. [Trusted Source 11]

At the same time, research conducted by a university in Beijing in this regard shows that anti-diabetic effects are found in walnut trees and leaves.


Due to this effect, it can work to reduce the amount of glucose in the blood. [Trusted Source 12]

11. Epilepsy Prevention:

The benefits of eating walnuts can also be to keep away the epilepsy problem. Overproduction of free radicals increases the risk of disorders such as epilepsy and neurological. Anticonvulsant drugs are used to reduce this problem. This medicine may reduce epileptic seizures.

At the same time, according to the research, anticonvulsant effect is found in walnuts. Because of this effect walnuts may serve as neuroprotective compounds against epilepsy. Thus the problem of epilepsy can be avoided. At the same time, if someone has epilepsy, the symptoms can be reduced somewhat. [Trusted Source 13]

12. Anti-Inflammatory:

Anti-inflammatory and antioxidant effects have been shown to play an important role in solving many problems. At the same time, a scientific research has found that both these effects are found in walnuts, which can work to protect against the problem of inflammation.

Oxidative stress can cause fatal problems such as cancer, diabetes, high blood pressure, heart disease, Parkinson’s and Alzheimer’s.

Therefore, a better option to avoid this problem may be nut consumption. [Trusted Source 14]

13. Healthy Stomach:

According to a research, consuming 43 grams of walnuts per day for 8 weeks produces probiotics and butyric acid in a healthy person, which promotes good bacteria.

This can help to keep the intestines healthy. This has also been confirmed in the research paper available on the NCBI website. [Trusted Source 15]

14. Gallstones:

Consumption of walnuts can be helpful in the treatment of gallstones. According to a scientific study, some nuts; including walnuts, contain unsaturated fatty acids, fiber and minerals.

All these nutrients can help to relieve gallstones. In such a situation, it can be said that the benefits of walnuts can be to get rid of gallstones. [Trusted Source 14]

Keep in mind that walnuts can only help, it should not be considered a cure for gallstones.

15. Walnuts for Skin and Hair:

Walnuts are not only a delicious snack, but they’re also packed with nutrients that can benefit your skin and hair. They’re an excellent source of omega-3 fatty acids, which are essential for maintaining moisture levels in the skin and preventing dryness.

Walnuts are also rich in antioxidants, which can help protect the skin from damage caused by free radicals. And last but not least, walnuts contain biotin, a vitamin that helps promote healthy hair growth.

When it comes to skin care, eating walnuts is better than applying them topically. And if you have dandruff or an itchy scalp, rubbing walnut oil into your scalp a few times a week can help reduce symptoms.

For best results, mix a tablespoon of honey with two tablespoons of fresh grated walnuts. If you don’t like the idea of adding honey to your diet, any type of nut oil will do. Almond, pecan, hazelnut and macadamia oils are all good options.

walnuts for skin and healthy hair

Many people are afraid of oily foods because they believe that oils cause acne. However, these people may be confusing fried oils with natural fats found in nuts and seeds.

The truth is that natural fats have been shown to prevent acne formation, so there’s no need to worry about putting them on your face! Plus, you’ll get all the other benefits listed above when you eat nuts instead of slathering them on your skin.

In addition to skin care, walnuts can also be used for making hair care products. Simply soak them in water until they become soft enough for you to blend into a paste.

This is a great natural conditioner for your hair. Using walnut oil with coconut oil as an overnight hair mask can make your locks silky and shiny. Or if you have dandruff or an itchy scalp, rubbing walnut oil into your scalp a few times a week can help reduce symptoms.

Consumption of walnuts may prove to be helpful to prevent the effects of aging. A research paper published in this regard states that walnuts are rich in vitamins, which acts to slow down the effects of aging.

Simultaneously the same research also mentions the anti-aging effect in walnut oil, the use of which may also reduce the effect of increasing age. At the moment, further research needs to be done regarding the benefits of eating walnuts for hair. [Trusted Source 12] [Trusted Source 16]


There are many different ways to enjoy walnuts; including:

  • Sprinkle them on salads because it adds a nice crunchy texture
  • You can roast them with salt and then use them as an ingredient in recipes like sauces, cheesecakes, cookies, bars or muffins
  • Mix banana and walnuts in yogurt and eat it as a smoothie. You can also add a spoon of honey to taste. You can have this smoothie after lunch as a dessert
  • You can also use walnuts as bread spread. For this, you can add walnut powder to the butter and eat it by applying it on the bread. You can eat it as a morning breakfast or as an evening snack
  • The easiest way is to eat two to three pieces of walnuts with a glass of milk at bedtime
  • You can roast and eat walnuts in the evening snacks
  • You can drink one spoon nut powder and one spoon honey in milk

Note — Walnut cheering is hot, so if you are eating walnuts in the summer season, pay attention to whether it suits you or not. If warm things affect you in a negative way, consume it only in winter.


A new U.S. study suggests that walnuts fight free radicals that can damage body’s cells. Walnut comes with many antioxidant polyphenols and compounds that interact with these free radicals to make them stabilize. Walnuts have almost twice as many antioxidant polyphenols as peanuts, almonds, cashews, pistachios, Brazil nuts, hazelnuts, macadamias and pecans.

Joe Vinson, U.S. chemistry professor and study researcher said, “A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut”.

“But unfortunately, people don’t eat a lot of them.” His advice — eat seven walnuts a day. Plus, like all nuts, walnuts are loaded with fiber, protein, vitamins, and minerals. A young person can consume up to 30 grams of walnuts per day. [Trusted Source 18]

Not everyone’s diet is the same. Therefore, you can seek the advice of a specialist to know its proper amount.


By adding raw or roasted walnuts to your breakfast cereal or morning smoothie, you can easily add them into your diet. For those who aren’t big fans of raw nuts in their natural form, it is also possible to find a wide range of recipes that incorporate walnuts.

Many dessert recipes call for walnuts, such as chocolate cake, pie crusts, and ice cream. You can also find other ways to sneak these delicious morsels into your meal with many dishes including walnut pesto or serving almonds on top of salads. It’s easy to get creative with these tasty little treats!

The possibilities are endless when it comes to walnuts. They’re great for making energy bars, creating a healthy dish out of old favorites like macaroni and cheese, or as an addition to cookies. The sky is the limit when it comes to this versatile nut!


Walnuts and Health

Walnuts come in three different sizes — small, medium and large size. When choosing a walnut, check its peel. If there is a hole in the peel or it is broken, avoid taking such nut. Also check that the walnuts should be light in weight.


To keep your walnuts fresh, store them in a cool, dry place. They’ll last longest in the fridge or freezer, but you can also keep them at room temperature. Be sure to keep them in an airtight container so they don’t become rancid. If they do go bad, make sure to throw them out quickly; they’re not safe for human consumption.

If your walnuts are bad is by their smell; if they start giving off a strong scent of rancidity, it’s time to get rid of them!


Although walnuts are generally safe, but eating too many can cause side-effects. Walnut side-effects include weight gain, digestive issues, and allergic reactions. If you have a nut allergy, avoid walnuts altogether.

Otherwise, eat them in moderation as part of a healthy diet. Like other nuts, walnuts are high in fat so should be eaten sparingly. They also contain a small amount of oxalates that may contribute to kidney stones or urinary tract problems if consumed excessively.

Walnut allergies are rare but can be severe enough to warrant an emergency room visit. Anaphylactic shock is the most serious complication associated with walnut allergies and can happen within minutes of consuming the food.

To prevent an allergic reaction, always seek medical attention if you know you’re allergic to any foods before consumption. The best way to avoid a walnut allergy is to never consume it in the first place. Always read labels when buying packaged foods, even if they’re labeled may contain or processed in a facility that also processes tree nuts.

Some other side-effects of eating walnuts may include:

  • Skin Rashes — Walnuts can also increase the risk of skin rashes. Its peels contain ingredients that can cause red rashes on your skin.
  • Skin Cancer — Walnuts contain some chemical ingredients that can increase the risk of skin cancer.


In conclusion, walnuts are a nutritious and versatile food that can be enjoyed in many different ways. Whether you’re looking for a healthy snack or want to add some extra nutrition to your meals, walnuts are a great option. Plus, they’re easy to incorporate into your diet. So go ahead and give them a try!

We hope that the information given here will work for you and you will be able to reap the benefits of eating walnuts. If you have not started consuming walnuts yet, then include it in your diet from today.


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