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11 Incredible Benefits Of Walnuts Nutrition

on June 08, 2018


The health benefits of walnuts include reduction of LDL (bad) cholesterol in the body, improvement in metabolism, weight management, and control of diabetes. Other important health benefits of walnuts stem from the fact that these nuts possess anti-inflammatory properties, improve brain health, and help as a mood booster. They are also believed to slow down the spread of cancer.

What Are Walnuts?

Walnuts are edible seeds from the trees of Juglans genus. They are round, single-seeded fruits of the walnut tree. The fruit and seed of walnut are enclosed in a thick, inedible husk. The shell of the fruit that encloses the kernel is hard and two-halved.

Walnuts have always been considered as ‘brain food’, perhaps because the surface structure of the walnut has a crinkly appearance like that of the brain. Due to this reason, they have been considered as a symbol of intelligence, leading to the belief that they actually increase one’s intellect. While this is not exactly true, recent studies have proven that the consumption of these seeds does help in promoting brain function. There are two types of walnuts; black and brown. We shall be talking about the brown walnut in detail.

Along with their delicious taste, walnuts have antioxidants and proteins that help in imparting a multitude of health benefits. They are also a delicious supplement and therefore can be easily included in anyone’s diet.

Nutritional Value Of Walnuts

Walnuts are 65% fat by weight and 15% protein. They are richer [1] than most nuts in polyunsaturated fats and particularly rich in an omega-6 fatty acid called linoleic acid. Walnuts also have a relatively high amount of omega-3 fatty acid called alpha-linolenic acid (ALA). They are a rich source of vitamins like vitamin C, vitamin B6, thiamin, riboflavin, niacin, pantothenic acid, and folate, as well as minerals such as calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc.

Walnuts also contain other essential minerals such as beta-carotene, lutein, and zeaxanthin, as well as phytosterols. They are a good source of dietary fiber. They are rich sources of antioxidants like ellagic acid, catechin, melatonin, and phytic acid. Walnuts are also considered as ‘power food’ since they are believed to improve body stamina.