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Walnut Health Benefits

Updated on May 23, 2017

Walnuts add a richer taste to meat, vegetables and dessert dishes, it’s used as medicine and preventive means. So what are some health benefits of walnuts?

Walnut Health Benefits

Fully ripened and ready-to-eat walnuts contain a huge amount of necessary substances. Therefore, when you include it in your daily diet, you meet your body's need for vitamins, essential micro-elements, and amino acids, as well as in fats, proteins, and carbohydrates.

Walnuts include:

  • Vitamins: A, E, K, PP and B vitamins.
  • Micro-nutrients: magnesium, phosphorus, potassium, calcium, iodine, cobalt, iron, zinc, manganese.
  • Proteins: up to 21%.
  • Fats: up to 76%.
  • Carbohydrates: up to 7%.

Substances contained in walnuts, bind and remove heavy metals, normalize the endocrine system, help cure lung diseases, help with restoration after some operations, burns, childbirth and severe long-term illnesses.

Regularly eating walnuts has great effects on your cardiovascular system. Studies prove that walnut helps the vessels maintain elasticity, slowing the formation of atherosclerotic plaques, lowers blood pressure and increases the tone of the heart muscle. The melatonin hormone contained in walnuts helps to adapt to the reduction of daylight, so it’s especially recommended to include it in the diet from October to March. This same substance contributes to the increase of mood and also normalizes sleep.

Due to the fact that the trace elements of potassium and magnesium are harmoniously combined in the walnuts, as well as the B vitamins, this food contributes to the recovery of the nervous system, increases stress resistance and helps to cope with depression. So if your professional activity is associated with constant stress, eat at least 2-3 walnuts per day, and you will be able to cope with the hardships of everyday work much easier.

Walnut and its Benefits

Walnuts contribute to strengthening the bones, teeth, and nails. Therefore, they are recommended to include in the diet of children and the elderly.

It also has a beneficial effect on brain activity - it strengthens memory, increases the efficiency of the "gray matter" and allows to maintain mental acuity and excellent response for many years. In addition, it’s an excellent preventive tool, as it protects against anemia, prostatitis, atherosclerosis and from the occurrence of thyroid diseases. Only 2-3 walnuts a day significantly increase the resistance of the body and helps it resist colds and many other diseases.

Walnuts are recommended for those who live in places with an increased radiation. The substances contained in it help to reduce the harmful effects of radiation since many harmful chemical elements that a person receives with oxygen and through the skin are connected and removed from the body.

These wonderful nuts help maintain reproductive function. It is advised for women who are dreaming of conception, as well as for men who have problems with potency. Due to the high content of fats and proteins, walnuts in some cases can serve as a substitute for meat. They are recommended to include in the diet of vegetarians and especially vegans, as well as those who adhere to strict fasting. Added to vegetable salads, they increase the nutritional value of the dish and allow you to not feel hungry.

In the absence of individual intolerance to walnuts, they can be consumed even by pregnant women, since the substances contained in it have a beneficial effect on the formation of the brain in the embryo. However, you need to remember that everything is good in moderation, so the optimal (and maximum) dosage for those who are waiting for the baby is 3 walnuts a day.

It’s also believed that walnuts support lactation, so they should be eaten during the period of breastfeeding. However, carefully monitor the reaction of the baby to "nut" milk - there may be constipation and allergies. Walnuts are an excellent remedy, so they are recommended to use as snacks, and also to use after intense physical exertion. However, if you’re committed to fitness or any sports, that is, nuts should be consumed no earlier than 2 hours after the end of training.


Vitamin K, contained in these nuts, increases the viscosity of the blood, so they’re not recommended for those who suffer from varicose veins, thrombophlebitis, some migraine varieties, and people with high cholesterol. You should eat it with caution if you suffer from any allergies. The protein contained in nuts can cause hives, rash, swelling and other unpleasant manifestations of allergic reactions.

Walnuts are very high in calories (about 650 Kcal per 100 g), so they shouldn’t be consumed in large amounts by people who are overweight and those who adhere to a strict diet. However, 2-3 walnuts a day won’t harm your figure but will support the body with the necessary substances.

*If you’re not sure, ask your doctor*

Finally, maximum daily dose of consumption of walnuts is equal to 5 whole kernels. A larger amount can lead to allergies, digestion problems and oral cavity, as well as exacerbation of existing diseases. So you shouldn’t abuse it, and then its taste will give you enjoyment, and the substances contained in it will bring undeniable benefits.

7 Health Benefits of Walnuts for Brain and Skin

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