We all are associated with walnuts as a part of the dry fruit ingredient, but it is much more. It is an understatement to term them as mere dry fruits or nuts, which are very good for health. In the words of science, they are seeds of drupe that can be eaten or consumed as nuts. Thus they do not fall under the classification of botanical nuts. They are mostly used as snacks and as secondary food items in decorating other types of main dishes. Besides, walnuts are considered one of the most nutritious and beneficial food items that play an essential role in maintaining our body health.

Important benefits of Walnuts

Some of the essential benefits of walnuts get discussed below.

Nutritional Perks

Walnuts are an excellent source of nutrient oriented requirements for our body. For example, one ounce, i.e., about one-fourth of a cup or fourteen halves of walnut, is associated with around 18 grams of fat, 4 grams of protein, 2 grams of fibre, and many more. Walnuts are also a good source of minerals like manganese, copper, magnesium, phosphorus, iron, and vitamin B6. They also contain antioxidants, which help our body fight against damaging natural chemicals involved in causing major diseases. Walnuts are also a source of mono-unsaturated and poly-unsaturated fats and omega-3 fatty acids, namely alpha-linolenic acid, which reduces inflammation. These also help in reducing body weight and fats along with body mass and body water gains.

Cardiac Benefits:

Walnuts are an essential part of the diet for persons suffering from heart issues. They improve cholesterol levels and provide benefits regarding endothelial function in the form of walnut oil. According to individual researchers, the chance of coronary disease of a person consuming walnuts reduces by 37% approximately.

Blood Pressure Control:

Walnuts help reduce high blood pressure, as they can lower the stress level and anxiety issues. Fluctuations in the blood pressure range lead to significant problems in cardio-vascular problems in our body. So walnuts are essential in our regular diet as they are rich in heart-healthy fats and antioxidants.

Brain Health Regulation:

Eating walnuts help in better brain functioning, especially for the people who belong to a group of old citizens. Consumption of walnuts also helps in faster processing speed, better memory, and more mental flexibility. They also have a high amount of DHA, a type of Omega-3 fatty acid that protects the brain’s health in infants, improves adults’ cognitive performance, and anticipates age-related cognitive decline.

Breast Cancer Prevention:

Consumption of walnuts reduces the risk of breast cancer in women. People suffering from this disease get advised to eat walnuts before some surgery or diagnosis. They are also a part of a regular diet for cancer-affected persons. The utilization of walnuts helps in suppressing cancer growth; thus, they improve the other survival consequences.

Body Weight Reduction:

Walnuts help in stimulating fat loss resulting in ideal and healthy body weight. They also control metabolism and a great appetite. The presence of fatty acids, plant sterols, and vitamins in walnuts decreases hunger, which leads to a certain amount of weight loss.

Male Reproductive Health Regulation:

Eating walnuts help in supporting the health of sperm and improved male fertility. Consumption of walnuts regularly leads to an absolute increase in orgasmic intentions. Thus, a handful of walnuts every day make the swimmers healthy.


Besides having walnuts as a raw snack, they can get used as extras to other main-course dishes and many mouth-watering desserts. They can be added to specific recipes and can get included in all the basic meal menus of our day and salads and soups. However, too much intake of anything is always harmful. Over-eating of walnuts in a day may cause loose motion with significant softening of stool products. It may also cause bloating issues leading to gastric problems. Too much eating may cause unnecessary diseases like Diarrhea and certain allergic infections to people being sensitive to it. However, the benefits of walnuts are more compared to their limitations. Thus, we can conclude that walnuts’ consumption in our raw diet plays an important role.