10 Health Benefits of Walnut

Walnut is highly rich in Vitamin C, K, E, B6, Iron, Potassium and Dietary fiber. Health benefits of Walnut includes enhancing colon health, promotes heart health, improves brain function and Walnut also prevent diabetes and cancer.

Updated: July 17, 2022

Walnut are a one of the delicious nuts cultivated in many regions throughout the world with numerous health advantages. The scientific name of Walnut is Juglans regia. It belongs to the Genus: Juglans, family: Juglandaceae. It is believed that this delicious nut is native to the Balkans Eastward to Himalayas and Southwest China, but now it is also cultivated widely all over the world for domestic and commercial purpose.

Due to various types of Vitamin, Minerals and nutrients, present in the Walnut it has lots of health benefits. Among that some of the health benefits of Walnut include reducing Cholesterol Level, Enhance Colon Health, improves Bone Health, prevent the Risk of Cancer, Improves digestive Health, prevents Diabetes, prevents the Risk of Anemia, improves Brain Function, reduce blood pressure and Prevent the Risk of Alzheimer's Disease.

Nutritional Value of Walnut:

Walnut contain lots of Vitamin, Minerals and other components. Some of the vitamins Walnut has Vitamin C, Vitamin E, Vitamin K, Folate, Thiamin, Niacin, Pyridoxine, Pantothenic acid and Riboflavin.  Walnut also contain Omega 3 fatty acids, Omega 6 fatty acids, dietary fiber and potassium, which have lots of health advantages. Apart from this Walnut also contain minerals such as calcium, magnesium, iron, protein, zinc, copper and Manganese. The best part of the Walnut is, it contains zero cholesterol.

Walnut Enhance Colon Health:
Different studies have been proven that those who consume walnuts have low risk of colon cancer. It is advisable to consume an ounce of walnuts in a day. Regular consumption of walnuts brings down the advancement of colon and tumor. Walnuts are a probiotic that keeps up the colon health and reduce the risk of colon tumors. Walnuts are stacked with the mixes, polyunsaturated unsaturated fats and a high measure of Vitamin E alongside anticancer properties. Different studies have been shown that walnuts help to ease diabetes, coronary illness and neurological sicknesses.

Walnut Improves Cardiovascular Health:

Due to the high amount of dietary fiber present in Walnut, this is known as one of the best food for our cardiovascular system. Different studies have been proven that consumption of fiber rich food, such as Walnut can reduce the bad cholesterol from our body, such as LDL cholesterol, it is the main cause from different kind of heart related disease and it can also help to increase the good cholesterol level in our body, such as HDL Cholesterol, thus control the cholesterol level and prevent various types of cardiovascular diseases, such as heart attack, heart stroke, etc.

Walnut Removes Stress:

Different studies have been proven that walnuts have omega-3 unsaturated fats that assistance to bring down the bad cholesterol in the body. It additionally brings down the C responsive protein. Stress is the main cause of various heart related problem. Different studies have been proven that the oil removed from walnuts or walnuts itself brings down the blood pressure and help to reduce the stress.

Walnut Promote Brain Function:

Your mind is exceptionally dependent on omega-3 fats. So consumption of Omega 3 fatty acids rich food such as Walnut has been appeared to beneficially affect a wide range of brain related conditions. Apart from this Walnut is also highly rich in vitamin C, Vitamin E and Vitamin K, due to the presence of all these vitamins; it is very good for our brain health and improves the neuron activity in the brain.

Walnut Prevent the Risk of Diabetes:

Different studies have been suggested that diabetic patients should consume walnuts on a regular basis as it contains high substance of monounsaturated and polyunsaturated fats. It is shown that consumption of walnut has an opposite relationship with the development of type 2 Diabetes.

Walnut Prevents the Risk of Cancer:

Walnut contain high amount of strong antioxidant and selenium, it is very beneficial for our overall health and also helps to prevent various types of cancer from our body because antioxidant helps to prevent the oxidative damage to our healthy cells caused by free radicals; these free radicals are the main causes of various types of cancer in our body.

Walnut Improves Bone Health:

Walnut is highly rich in Calcium, phosphorous and magnesium, which is very helpful to improve the bone health and prevent various types of bone related disease. Calcium, phosphorus and magnesium are the main element of our bone, it helps to improve the bone density and it also helps to keep our bone strong even in our old age. Studies have been proven that consumption of Walnut on a regular basis helps to prevent bone related disease, such as Osteoporosis, due to the presence of vitamin K in it. Apart from this Walnut is highly rich in vitamin C, which helps to improve the absorption of calcium in our body and also helps to protect our bone from oxidative damage caused by free radicals.

Walnut Lower Blood Pressure:

Walnut contain high amount of potassium, which helps to reduce the blood pressure and keep our cardiovascular healthy. Potassium acts as a vasodilator, which means it reduces the strain from the blood vessels and provide smooth passage to blood through arteries, which helps to lower the blood pressure of our body and prevents various types of cardiovascular related issues such as hypertension. 

Walnut Prevent the Risk of Alzheimer's Disease:

Due to the high amount of vitamin K found in Walnut, it is very beneficial for our brain health and it also provides relief from depression because it improves the blood circulation in our body, so brain get enough amount of oxygen and other nutrition, which is very beneficial to treat Alzheimer's. It also provides relief from anxiety and depression. Apart from this, Walnuts contain different minerals and vitamins alongside alpha linolenic acid and omega-3 unsaturated fat that improves the brain health and it also promotes heart health.

Walnut Prevents the Risk of Anemia:

Walnut are highly rich in iron, as we all know, Anemia is a disease of iron deficiency in our body, so consuming Walnut on a regular basis in a moderate quantity can help to fulfill our daily iron requirement and helps to improve the iron level in the blood, thus helps to prevent the risk of anemia.


Nutritional Facts Of Nuts, walnuts, english

Nutrient Unit Value per 100 g
Total lipid (fat)g65.21
Carbohydrate, by differenceg13.71
Fiber, total dietaryg6.7
Sugars, totalg2.61
Calcium, Camg98
Iron, Femg2.91
Magnesium, Mgmg158
Phosphorus, Pmg346
Potassium, Kmg441
Sodium, Namg2
Zinc, Znmg3.09
Vitamin C, total ascorbic acidmg1.3
Vitamin B-6mg0.537
Folate, DFEµg98
Vitamin B-12µg0.00
Vitamin A, RAEµg1
Vitamin A, IUIU20
Vitamin E (alpha-tocopherol)mg0.70
Vitamin D (D2 + D3)µg0.0
Vitamin DIU0
Vitamin K (phylloquinone)µg2.7
Fatty acids, total saturatedg6.126
Fatty acids, total monounsaturatedg8.933
Fatty acids, total polyunsaturatedg47.174

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