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Health Benefits of Walnuts

Walnuts have been popular as a dry fruit due to its nutritional values. However walnuts offer a lot more for our health. Here are some health benefits of walnuts.

Exercise & Fitness By Meenakshi Chaudhary / Feb 18, 2014


Walnuts have been popular as a dry fruit due to its nutritional values. However walnuts offer a lot more for our health. Here are some health benefits of walnuts.

Boosts Immunity

Walnuts can be very good for your immunity. They contain high amounts of anti-oxidants that help in keeping your immune system healthy and prevent the onset of diseases. Add some walnuts to your diet every day for a better immune response.

Controls Blood Sugar

Walnuts can be very helpful in preventing problems related to high blood sugar. Several researchers have found that walnuts can increase flexibility in the response of cardiovascular system following meals.

Breast Cancer

Walnuts are considered one of the healthiest nuts as they contain healthy fatty acids that can slow down the growth of breast cancer. Regular consumption of a handful of walnuts daily can offer effective preventative effects for women who are undergoing treatment for breast cancer and might even reduce the risk of developing breast cancer.

Heart Healthy

Walnuts are also rich in Omega -3 fatty acid that makes it beneficial for cardiovascular system.  Walnuts, when consumed regularly, help reduce the blood pressure. The omega-3 fatty acids are known to lower the bad cholesterol in the body thereby encouraging the production of good cholesterol which is good for heart health.


Good nutrition is vital for every phase of pregnancy. Pregnant women are recommended to include foods that rich in Omega- 3 fatty acids to their diet. Walnuts are one of the best sources of Omega-3 fatty acid which is very helpful for the visual and cognitive functions of the fetus and may even prevent pre-eclampsia that leads to premature delivery.

Metabolic Syndrome

Metabolic syndrome is a constellation of overlapping metabolic problems including excessive blood fats, high blood pressure, inadequate HDL cholesterol, and obesity. Recent studies have shown that approximately one ounce of walnuts daily over a period of 2-3 months can help reduce several of these metabolic syndrome problems.


Prevent gallstones

A study published from Harvard found that women who ate at least 1 ounce of nuts per week had a 25% lower risk of developing gallstones. Eating some walnuts even once a week can reduce the risk of gallstones.

Weight Loss

While people skip nuts when they are trying to lose weight as nuts are calorie dense, A recent study contradicted this notion. The study found that those who ate nuts twice a week were 31% less likely to gain weight.

Nutritional Value

Walnuts, like any other nut are calorie dense and offer high nutritional value. Besides minerals and vitamins, walnuts also offer compounds like selenium which can be very good for healthy hair growth.

Cancer prevention

Walnuts are an excellent source of the phytonutrient quinone juglone, which fights and kills cancer cells while leaving healthy tissue intact. A handful of walnuts can provide you all these amazing benefits.


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