10 Health Benefits of Walnuts That’ll Make You Want to Eat More

I’m a big fan of walnuts. I eat them almost every day. I like to put them in my oatmeal, on top of my salad, and sometimes I just eat them as a snack. And I’m not the only one – many people love walnuts. In fact, they’re one of the most popular nuts in the world.

But did you know that they’re also one of the healthiest? Studies have shown that eating walnuts can help improve your cholesterol levels, blood pressure, and even your cognitive function! Keep reading to see the health benefits of walnuts.

What is a walnut? 

A walnut is a type of nut that comes from the walnut tree. The trees are native to Eurasia and North America, and the nuts are typically oval or spherical in shape.

Walnuts are a good source of protein, fiber, vitamins, and minerals like potassium, magnesium, calcium, iron, and Vitamin B6.

They also contain high levels of omega-3 fatty acids, which are beneficial for heart health. 

Health benefits of walnuts

Here are the top 10 health benefits of walnuts, based on science!

1. They’re Good for Your Heart

Walnuts are rich in antioxidants and omega-3 fatty acids, both of which are good for your heart.

In fact, a study published in the American Heart Association journal Circulation has shown that eating just half a cup of walnuts each day can help lower cholesterol levels and reduce the risk of stroke and other cardiovascular diseases.

Health Benefits of Walnuts
Improve your cholesterol levels and reduce inflammation with a handful of walnuts

2. They Can Help You Lose Weight

Despite their high-fat content, a handful of walnuts every day can actually help you lose weight.

That’s because the healthy fats found in walnuts help to keep you feeling fuller longer, so you’re less likely to overeat throughout the day.

Additionally, the protein and fiber in walnuts can also help promote weight loss by stabilizing blood sugar levels and boosting metabolism.

3. They Boost Brain Function

The omega-3 fatty acids found in walnuts are not only good for your heart, but they’re also good for your brain.

These healthy fats can help to improve cognitive function and protect against age-related mental decline.

To top it off, the antioxidants found in walnuts can also help to reduce inflammation and improve blood flow to the brain.

4. They Improve Reproductive Health

For men, consuming a diet rich in omega-3 fatty acids can improve sperm quality and fertility. And for women, the folate found in walnuts can help to prevent birth defects during pregnancy.

5. Walnuts Can Improve Your Digestive Health 

Walnuts contain high levels of fiber, which is important for digestive health. Fiber helps add bulk to stool and prevents constipation.

Besides, the antioxidants in walnuts may also help protect against inflammatory bowel diseases like Crohn’s disease and ulcerative colitis. 

6. They Improve Bone Health

Walnuts are a good source of magnesium – a mineral that’s essential for bone health.

The fact is magnesium helps to promote bone formation and decrease the risk of osteoporosis and other bone diseases.

What’s more, the calcium found in these nuts can also help to strengthen bones and improve bone density.

7. Walnuts Can Help Promote a Healthy Gut Bacteria Balance

The gut microbiota is the collection of all the microbes (bacteria, fungi, viruses, etc.) that live in the digestive tract.

Having a healthy gut microbiota is important for many reasons, including digestion, Immune function, and metabolism.

Research has shown that walnuts can help promote a healthy gut-bacteria balance by increasing the number of beneficial bacteria while reducing the number of harmful bacteria. 

8. They Help Fight Cancer

Some studies have shown that the polyphenol and other compounds found in walnuts can help to fight cancer by reducing inflammation and protecting cells from damage.

But that’s not all. The phytochemicals found in these nuts can also inhibit the growth of cancerous tumors.

9. They’re Anti-Inflammatory

The omega-3 fatty acids found in walnuts are known for their anti-inflammatory properties.

This is important because chronic inflammation has been linked to a number of serious diseases, including heart disease, cancer, and arthritis.

Now get this: By consuming a handful of these walnuts every day, you can help reduce inflammation throughout your body and lower your risk of developing these diseases.

10. Walnuts May Help Reduce the Risk of Diabetes 

Eating a handful of walnuts every day can help protect you from developing type 2 diabetes. Walnuts are known to help control blood sugar levels and increase insulin sensitivity.

Frequently Asked Questions

How many walnuts should you eat in a day?

The recommended daily serving of walnuts is 1 ounce (about 28 grams). This equates to about 14 halves. In other words, one small handful of walnuts per day is enough to get the health benefits associated with these nutritious nuts.

Who should avoid eating walnuts?

People who are allergic to nuts should avoid eating walnuts.

What are the nutritional benefits of walnuts?

Walnuts are an excellent source of fiber, protein, and omega-3 fatty acids.

They are also a good source of vitamins and minerals, including magnesium, phosphorus, zinc, copper, Vitamin B6, and vitamin E.

Additionally, walnuts contain antioxidants that can help protect your cells from damage.

What are some potential health benefits of eating walnuts?

Eating walnuts has been linked to a lower risk of heart disease and stroke, as well as a reduced risk of type 2 diabetes and obesity.

Additionally, Walnuts may also help improve cognitive function and reduce inflammation.

How many calories are in a walnut?

There are approximately 180 calories in a 1-ounce handful of walnuts

Do walnuts burn belly fat?

Walnuts are a healthy snack that can help you lose weight. They contain fiber and protein, both of which can help you feel fuller for longer and reduce cravings.

Eating walnuts may also help to increase your metabolic rate, helping to burn more calories throughout the day. However, walnuts alone cannot burn belly fat.

This requires a combination of a healthy diet, regular exercise, and other lifestyle changes.

What is the best way to eat walnuts?

There is no wrong way to eat a walnut!

However, some people prefer to eat them whole, while others like to chop them up and add them to salads or yogurt.

You can also use them in baking or make your own homemade nut butter.

Where can I buy walnuts?

Walnuts are widely available in most supermarkets and grocery stores. You can also purchase them online from various retailers.


Now that you know all there is to know about walnuts, why not add them to your next shopping list? Not only are they delicious and nutritious, but they also come with many potential health benefits. So what are you waiting for? Go get some walnuts!

ALSO READ: 6 Reasons To Start Eating A Handful of Almonds Every Day

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