Walnuts Health Benefits, Nutrition and Seed Facts

Health Benefits of Eating Walnuts

Compounds like essential omega-3, vitamin E, melatonin and some poly-phenolic antioxidants are the main attributes found in the walnuts health benefits. Read on to see why walnuts are good for you.
  • Improve Artery Functions

    Walnuts are enriched with omega-3 essential fatty acids, which are good to promote proper function of arteries. Numerous studies have found that omega-3 rich diets help ‘flush out’ unhealthy foods from your body. That explains the reason why Mediterranean diet devotees are among people with highest life spans in the world.
  • Great for Heart

    Abundant with monounsaturated and polyunsaturated fats, walnuts are important for the wellbeing of your heart. They are useful in boosting the good HDL cholesterol and lowering the bad LDL cholesterol levels. Eating the nut helps protect you against high blood pressure and reduce the risk of developing illnesses like coronary artery disease and stroke.
  • Aid Diabetes

    Research done by Yale University has shown that walnuts have positive health effects on diabetics. The nut improves the blood flow of type 2 diabetes patients. That means they are less likely to develop cardiac complications with regular consumption of the nutritious nut.
  • High Antioxidant Food

    One of the most wonderful health properties walnuts have is the antioxidants. They contain the highest level of poly-phenolic antioxidants among nuts, with the ORAC reading of 13,541 µmol TE in every 100 g of the nut. Antioxidants are an effective anti-aging agent. They help prevent cancer and cardiovascular diseases.
  • Enhance Your Skin

    The health purpose of eating walnuts can also be linked to its substantial vitamin E content. Every 100 g of walnuts provide you with 140% of RDA for vitamin E. The nutrient is a potent antioxidant that protects your mucus membranes and skins. It is vital in shielding your skins from the UV and eliminating the negative effects.
  • Other Health Facts of Walnuts

    Eating walnuts gives you many other health advantages. The nut is a good source of melatonin, which treats insomnia. Clinical tests have shown that walnuts are beneficial to children who are hyperactive or with sleeping problems. They are also said to be good for men as they improve sexual function. Eating of the nut helps maintain black, shiny and healthy hair. 

Overview and Facts about Walnuts

Walnuts, Shell Peeled

A walnut (scientific name Juglans regia) is a seed of a plant from the genus Juglans. Walnut trees are mostly found in the Northern hemisphere, but they are also planted in Africa and South America. The English or Persian walnut, which contains a thinner shell and a large seed, is one of the most well-known. Other common varieties include black walnuts and white walnuts (also known as butternuts).

Walnuts are usually used along with blue cheese to enhance salads, or along with raisins in Middle Eastern dishes. They are also used to make stuffing, prepare desserts and also pressed to produce cooking oil. 

Walnut Nutrition Facts and Calories

Nutritional Value of 1 Cup (117 g) English Walnuts (Chopped)
Calories 765 kcal
Total Fat 76 g
Cholesterol 0 mg
Sodium 2 mg
Total Carbohydrates 16 g
Dietary Fiber 8 g
Sugars 3 g
Protein 18 g


Walnut Recipe

Black Walnut Shortbread Cookies Recipe

240 ml softened butter; 240 ml sugar, 1 ml vanilla; 360 ml chopped and toasted black walnuts; 480 ml flour; 3 ml baking powder; 1 ml salt; 240 ml chocolate chips; 30 ml shortening

Whisk the butter together with 180 ml sugar until fluffy. Add 240 ml walnuts and mix. Stir in the dry ingredients to produce dough. Roll to 1.2-cm thick. Slice into your preferred shape and put on a clean baking sheet. Bake for 10 minutes at 375°F or until golden brown.

Walnut Side Effects

People who are allergic to walnut should avoid eating it. The nut may cause bloating and softening of the stools in some individuals.

Related Seeds Articles:

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Pecans Health Benefits Peanuts Health Benefits Brazil Nuts Health Benefits

Health Benefits of Seeds

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