10 Proven Benefits of Eating a Handful Of Walnuts Every Day


Walnuts contain fiber, polyphenols, antioxidants, unsaturated fatty acids that may reduce the chance of cardiovascular disease, coronary heart disease, and certain cancers.

Want to know the secrets to stay healthy? Eating walnuts can help you stay healthy. Regular walnut eating is linked with better health. There you have it.

Yep, walnuts lovers. Stay with me on this one.

Walnut Nutrition Fact

A handful of walnuts contains about 8 percent of the daily value based upon a 2,000-calorie-a-day, 4 grams of protein, and 2 grams of fiber, simultaneously with vast quantities of:

  • Vitamin E
  • Vitamin B
  • Potassium
  • Molybdenum
  • Phosphorus
  • Biotin
  • Copper
  • Magnesium

Walnuts are also deemed to be one of the largest sources of plant protein, among extra nutrients such as omega-3 fatty acids with many different nutrients as well.

Health Benefits of Walnuts

Are walnuts good for you to eat? They avail you in more numerous ways than you might think. Here are some likely reasons to eat a handful of walnuts daily.

1. Keep your heart healthy

One of the goals of adding walnuts to your diet is that it can boost your heart health. They are beneficial because they include heart-healthy omega-3 fatty acids. Eating a handful of walnuts daily can significantly lower your chance of hypertension. These omega-3 fatty acids also are useful in lower your cholesterol and eliminating some other risk factors linked with heart disease.

2. Improve your sleep quality

Walnuts give you Melatonin that helps promote the quality of your sleep. It implies that having high melatonin levels in your body will help you fall asleep faster.

3. The best way to stay young

Consuming walnuts is an excellent way to slow down your aging. Due to the fact, they are loaded with essential antioxidants, such as polyphenols and flavonoids, that will prevent free radicals from creating oxidative damage in your skin. Also, they can offer you healthy Omega-3 fats that can strengthen the layers of your skin cells.

4. Strengthen your bones

You should be able to get the nutrients you need for healthy bones by eating walnuts. The presence of alpha-linolenic acid makes them useful for your bones. Besides, walnuts omega-3 fatty acids may help lower inflammation.

5. Supports weight control

Although they’re high in calories, walnuts can benefit you lose weight goals because they are low in saturated fats plus high in fiber. If you have been striving to lose weight for some time, walnuts can undoubtedly help you get more reliable results from those weight loss purposes.

Fiber helps make us feel fuller and keep our hunger pangs at recess. It indicates that you will not feel like having anything after eating a meal. Walnuts also provide you with many proteins that are more totally satisfying and protects you from overeating. A little bit of advice, you can eat walnuts when you feel hungry or feel like reaching for high-calorie junk food. You do not have to bother about a sugar spike, that is what makes this nut special.

6. Improve your digestive system

Are walnuts good for your bowels? Walnuts can act pretty good to improve your digestive health. Daily chewing of walnuts can prevent and fight constipation discomfort. It may be one best way to support the health of your intestinal microbiota and your stomach.

7. Lower your cancer risk

Walnuts can protect you against cancer because they contain various antioxidants like omega-3 fatty acids, gamma tocopherols, and some phenolics compounds, such as gallic and ellagic acid. Besides, they also have the phytonutrient juglone, which is deemed to act by destroying cancerous cells. Also, Melatonin in walnuts may help prevent oxidative stress and lower your cancer risk.

8. Improve Your Memory

Are walnuts good for dementia? Walnuts offer potential benefits to your brain health. You can boost brain function by adding walnuts in your diet. They are an excellent source of vitamin-E and antioxidant compounds that preserve your brain from oxidative damage. There are indeed several studies that show a menu with frequent walnut eating can slow the origin of Alzheimer’s disease, the usual common sort of dementia. The Omega-3 fatty acids are essential to maintain your brain. The blend of those nutrients enhances your memory and increases your overall brain capacity.

9. Help prevent depression

When it comes to depression, thanks to the presence of omega-3 fatty acids, walnuts are remarkably helpful for your overall health. Regular eating of this fresh nuts helps protect your heart and renew your brain function at the same time.

10. They can boost your metabolism

Walnuts offers a rich source for minerals like manganese, potassium, copper, magnesium, calcium, selenium and iron. All these minerals form together to boost your metabolic rate. By boosting metabolic rate, walnuts can help maintain your vital body roles such as heart rate, brain function, and breathing well. This is a perfect reason why walnuts can genuinely help you lose weight.