Walnuts and their health benefits

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Walnuts have been named “brain food” because of their wrinkled look, which resembles a brain. Surprisingly, research has shown that eating walnuts daily improves brain function. They are simple to incorporate into one’s diet and are high in nutritional value. They are superior to most other nuts and in their nutritional content, including almonds, polyunsaturated fat, vitamins, and minerals such as potassium, iron, zinc and magnesium. Walnuts outperform all other dry fruits in terms of fibre and antioxidants. Walnuts also contain alpha-linolenic and linoleic acids, which may have anti-inflammatory properties that help to keep blood vessels healthy, as well as beneficial effects on blood lipids.

On the other hand, Walnuts are great as a snack or topping for salads, cooked vegetables, healthy grains and hummus. Walnuts provide critical nutrients and have scientifically proven health advantages. Here are some of the best benefits of this nutritious tree nut.


Walnuts have anti-cancer properties. They’re high in omega-3 fatty acids and other antioxidants that have been linked to cancer prevention. Walnuts are particularly useful for cancers of prostate, breast and pancreas.

Encourages a healthy body composition

Walnuts are high in fibre, so they make you feel full for a long time after you eat a bunch. They’re high in protein and can help you lose weight in a healthy way.

Boosts heart health

Walnuts are high in monounsaturated fatty acids like alpha-linolenic acid and linolenic acid, which are good for your heart. They promote a balanced lipid supply. The level of bad cholesterol is reduced while good cholesterol rises. They also aid in the reduction of high blood pressure.

Increase Your Metabolism

A handful of walnuts can help to speed up a slow metabolism. They are rich in important fatty acids, which aid digestion, growth and development, as well as other metabolic functions.

Increase Your Metabolism

Supports Bones Health

Walnuts favour increased absorption of calcium in the body. They also reduce the excretion of calcium during metabolic processes.


Walnuts can help to lower the chance of getting Type 2 diabetes. They’re a great source of protein, healthy fat, and fibre. Diabetic persons can eat them without guilt because it will not lead to a sudden spike in sugar levels.

Anti-Inflammatory Property

Anti-inflammatory effects are found in walnuts. Inflammation is the cause of certain diseases, including Diabetes, Rheumatism, Arthritis and others. Walnuts can help you fight these diseases more effectively if you eat them every day.

Beneficial to Digestion

Walnuts are high in fibre. As a result, they aid in cleansing the intestines and detoxifying the body. All of them add bulk to the stool and help to relieve constipation.

Sleep inducer

Walnuts aid melatonin synthesis. It is a hormone that aids in the induction of sleep. As a post-dinner snack, eat this and sleep like a baby.

Sleep inducer

Enhance Fertility

Walnuts aid in the generation of sperm and the improvement of sperm quality. Their vigour and mobility are increased as a result of them.

Fertility Booster

Walnuts aid in sperm production and quality improvement. Their vigour and mobility are boosted as a result of them.

Beneficial During Pregnancy

Pregnant women should consume enough folate to ensure optimal foetal growth. Walnuts are high in Vitamin B complex, which aids in developing the fetus.

Beneficial During Pregnancy

Key Takeaways

Walnuts, similar to other nuts, are high in fat, but it is mainly in the form of polyunsaturated fats, making them an excellent vegetarian supply of the essential fatty acid omega-3.

Walnuts should be avoided by anyone who has a tree nut allergy. Allergy symptoms usually appear within minutes, and if you have an adverse reaction, you should consult your doctor. However, if the reaction becomes severe, known as anaphylaxis, it is a medical emergency that requires rapid attention.

Whole nuts should be avoided by children, the elderly and those who have difficulty swallowing due to the risk of choking.


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

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