Health Benefits of Walnuts

How often do you come across raw foods that are as tasty as they are healthy?

Walnuts are rightly called the “King of nuts” as these tree nuts are incredibly nutritious and flavorful. They are one of the richest natural sources of antioxidants, anti-inflammatory nutrients, and Omega-3 fatty acids.

Read on to learn more about this superfood and its associated health benefits.

What are walnuts?

The delicious walnut comes from beautiful, ornamental trees that are native to north and south America, Southern Europe, Asia, and Iran. Although there are dozens of different varieties, the most common ones are the English walnut, black walnut, and white (or butternut) walnut.

English walnuts are characterized by thin shells. Meanwhile, black walnuts have thicker shells and pungent flavors. White walnuts are sweeter and oilier than the other two varieties.

The nutritional profile varies from one variety of walnut to another. Nevertheless, all types of walnuts are considered superfoods due to their dense nutrient composition and potential health benefits.

Walnuts contain nearly 65% fat and 15% protein, which makes them an excellent source of healthy monounsaturated fatty acids and omega-3 fatty acids. Walnuts contain an unusual form of Vitamin E called gamma-tocopherol that provides cardiovascular protection, especially in men. It also has rare phytonutrients like quinone juglone and certain tannins and flavonoids with excellent antioxidant and anti-inflammatory properties.

All varieties of walnuts are calorie-dense foods (a quarter cup of dried pieces will deliver 196 calories) since they have high-fat content. This means that walnuts should be had in moderation. One ounce of walnuts is the recommended serving size. However, even this small quantity can deliver significant health benefits.

Recent studies suggest that integrating tree nuts (including walnuts) is highly beneficial for people of all age groups. This study suggests that tree nut eaters take in more fiber, potassium, calcium, magnesium and vitamin E when compared to those who don’t consume tree nuts. Walnuts also provide other health benefits as we will see in the coming section.

Cardiovascular benefits

General cardiovascular health is linked to the presence of antioxidants and anti-inflammatory nutrients, the flexibility of blood vessel walls and proper blood composition in the body.

General cardiovascular health is linked to the presence of antioxidants and anti-inflammatory nutrients, the flexibility of blood vessel walls and proper blood composition in the body.

Walnuts have a positive effect on all these aspects. It contains valuable amounts of blood pressure-regulating minerals and helps to decrease bad cholesterol. Consuming as few as 4-5 walnuts per week may improve overall cardiovascular activity and blood pressure levels.

Helps with Metabolic Syndrome conditions

Many adults suffer from metabolic health problems like high blood pressure, elevated triglyceride levels, obesity and low levels of good cholesterol. Research suggests that regular intake of one ounce of walnut for two to three months can help to overcome such issues.

Type 2 diabetes

Type 2 diabetes causes increased blood sugar levels in the body. People suffering from this condition also have a higher risk of developing associated cardiovascular conditions. Regular consumption of walnuts can reduce this risk and keep the condition under control. By regulating total cholesterol and reducing bad cholesterol levels, walnuts can also improve better blood fat composition.

Oxidative stress and inflammation

As a rich source of antioxidants and anti-inflammatory nutrients, walnuts help to reduce oxidative stress and inflammation. This, in turn, may reduce the risk of developing cancer. Studies have also demonstrated that the chances of developing prostate cancer and breast cancer can be reduced by regular consumption of walnuts in adequate quantity.

Improves overall bone health

Better bone stability and less bone mineral loss can be achieved through the regular intake of walnuts. By reducing the blood levels of N-telopeptides and Type 1 collagen, the anti-inflammatory nutrients in walnuts support overall bone health.

Helps to control obesity conditions

Excessive consumption of high-fat and high-calorie foods causes obesity. Obesity also produces inflammation in the body. Walnuts contain anti-inflammatory ingredients like tannins, phenolic acids, flavonoids and quinones that can help this condition. Although walnuts are rich in calories, the benefits of these ingredients outweigh their high-calorie risk. By limiting the intake of walnuts to the recommended quantity, you can enjoy the added benefits of its powerful ingredients for obesity conditions.

Good source of melatonin

Melatonin is a natural hormone that controls our sleep-wake cycles by adjusting the body’s internal clock. It is often prescribed as a supplement for people who suffer from sleep deprivation and insomnia. Melatonin is naturally present in walnuts. One gram of walnuts contains nearly 3.6 nanograms of melatonin. This can prove useful if you struggle with sleep-related conditions. Melatonin also improves the ability to combat oxidative stress and combats signs of aging.

Tips to choose the best walnuts

To enjoy the benefits of walnuts, it is essential to choose high-quality produce. Good-quality walnuts will have heavy shells without any cracks or stains. Once cracked, they are extremely perishable. You can store them in airtight containers in the refrigerator for up to six months or freeze them for up to a year.

Tips to prepare walnuts

Don’t ever make the mistake of discarding the slightly bitter, whitish, waxy skin of walnuts. Many researchers suggest that 90% of the phenols present in walnuts are in the skin. So, you should retain this part to enjoy all the health benefits of this nut.

You can eat walnuts raw or add it to your favorite dishes. Here are some suggestions to try.

• Add crushed or chopped walnuts to salads and desserts for added crunch.
• You can add walnuts when you sauté vegetables or to cooked lentils.
• Use walnuts in your homemade granola and make it part of your daily breakfast. Simply add a cup of chopped walnuts to your baked granola mixture after taking it out of the oven and cooling it to room temperature.
• You can also add walnuts to dips and spreads by pureeing it with your favorite herbs and cooked lentils to make delicious dips.
• If you are short on time you can always purchase walnut butter and use it as you would use peanut butter on sandwiches or in recipes.

You may already know that it is incredibly important to add tree nuts to your diet. Of all the different types of nuts, walnuts are a superior choice because of their excellent nutritional profile.

If you restrict your consumption to the recommended daily serving size, this calorie-rich superfood can play a vital role in improving various medical conditions and act as a highly beneficial health food.

The content of this article should not be considered a substitute for professional medical expertise or treatment. This website is not intended to be a substitute for the advice of a physician, certified dietitian or other licensed professional. Always consult with your primary care provider before starting a new diet or introducing new foods.