Walnuts Health Benefits, Nutrition Facts and Calories

Walnuts Health Benefits, Nutrition Facts and Calories

Walnuts highly nutritious nuts that provide healthy fats, vitamins, minerals, and fiber to your body. These are the nutrients that are required for every individual.

Multiple studies and discussions by experts and industry experts are working on for 50 years. English walnut is most common.

Juglans Regia known as walnuts belongs to the walnut family. 

It is originated from the Mediterranean region and Central Asia. Individuals are consuming it for thousands of years.

They are rich in omega-3 and antioxidants. Walnuts also improve memory and reduce heart diseases and cancer.

Individuals on diet must carry Walnuts to stop craving for food. As it can be eaten anywhere at any time. This can be used as whole snacks or can also be used by adding to salads, breakfast cereals, soups, and baked foods.

Walnut oil prepared from walnuts is useful in salad dressing. It’s one of the most expensive oil.

Above all is based on common walnuts such as English or Persian walnuts which is grown worldwide.

Another type of walnuts found in native to North America as eastern black walnuts known as juglans nigra.

Common walnuts help boost bones’ health and control weight management. It is round, single-seeded nuts that grow from the walnut tree. 

Walnuts trees are native to North America but also grow in China, the United States in California and Arizona, also in Iran.

Available in all forms such as raw, roasted, salted, and unsalted.

It is like butterfly structured nuts that grow from walnut trees. The article provides nutritious benefits of walnuts.

Consuming natural food of all types is indirectly proportional to today’s unhealthy lifestyle. This reduced the risk of diseases and health conditions.

There are multiple health benefits. This includes boosting bone health, improving the cardiovascular system, reducing the risk of the gall bladder, and treat epilepsy.

Benefits are as follows:

  • Improve heart health:

Harmful cholesterol i.e LDL and triglycerides level can be decreased by having walnuts regularly. This happens due to the presence of monosaturated and poly saturated fatty acids.

Which results in reducing cholesterol level and improved cardiovascular systems, stroke, and heart attack.

Study shows that individuals who consume nuts more than 4-5 times a week have reduced coronary heart diseases by 37%.

The study held in 2013 indicates that:

LDL cholesterol can be eliminated by having walnuts. This improved cholesterol and lipid levels in the body. 

Food and Drug Administration in the US approved the claim:

1.5 ounces per day of nuts can lower the saturated fat and cholesterol level in the body which reduces the risk of heart diseases.

  • Helpful in weight maintainable:

Including nuts in the diet is helpful for weight loss rather than not having it. 

A study in the American Journal of clinical nutrition states that women who eat nuts twice or more than a week have a greater chance of losing weight rather than the women who eat rarely.

  • Boost bone health:

Osteoporosis is diseased where bones’ health gets degraded and it becomes thinner and less dense, causes it to get fractured and break.

Walnuts contain minerals copper. The deficiency of copper causes low mineral density and increases the risk of osteoporosis.

Research is required for the effects of marginal copper deficiency and benefits for supplements of copper. Copper is an essential mineral for an individual it helps to maintain the collagen and elastin which is the major component of once body.

Deficiency of copper in the body. The body cannot replace damaged tissue or collagen which are responsible for making building blocks of bone. Which causes joint dysfunction.

Walnuts are high in manganese which is helpful to prevent osteoporosis with minerals, calcium, and copper.

Magnesium is also found in walnuts, which is essential for bone health as it is responsible for absorbing calcium into the bone.

  • Rich in antioxidants:

Walnuts are a rich source of antioxidants in the nuts family.

Due to the presence of Vitamin E, melatonin and plant compounds known as polyphenols, have the papery skin.

Having walnuts helps to prevent from oxidative damage of bad cholesterol i.e LDL

  • Excellent source of Omega-3S

Walnuts provide a high amount of omega-3 fatty acids than any other nuts. It provides 2.5 grams per once (28 gram).

Omega-3 fat from plants with walnuts is called as Alpha-linolenic acid. An essential compound for once body. Men’s required 1.6 grams and women’s required 1.1 gram per day. 

Studies show that having ALA regularly can lower heart disease by 10%.

  • Maintains type2 diabetes and lower the risk:

Due to weight management benefits, it is linked to a lower risk of type 2 diabetes. Weight gain increases the risk of sugar and diabetes. Eating walnuts maintain blood sugar.

A study on 100 people shows that consuming 1 tablespoon of walnut oil for 3 months, with a balanced diet and medication can lower the fasting blood sugar by 8%.

  • Helps to reduce inflammation:

Inflammation is a result of oxidative stress which leads to heart disease, Alzheimer’s, and cancer.

Oxidative stress and inflammation can be fought by including walnuts in your diet as it contains polyphenols. 

  • Reduce the Risk of cancer:

Walnuts help to reduce the risk of cancer includes breast cancer. Prostate cancer and colorectal cancer.

Walnuts are rich in polyphenols ellagitannins. These compounds can be converted to urolithins.

As urolithins possess anti-inflammatory properties. This leads to prevents colorectal cancer. Urolithins also prevent other cancers.

How to include walnuts in your daily diet?

Following are some of the ways to include walnuts in your daily diet:
-Grind it and mix it in dips and sauces.
-crusher ane Coat on fish or chicken.
-served with yogurt and oatmeal
-grind or chop it and add in wrap or sandwiches
-use as a salad dressing
-roast, chopped, and used on pasta and vegetables.

Walnuts Calories and its Nutritional Facts :

Serving size100grams
Total fat65g (100%)
Saturated fat6g (30%)
Polyunsaturated fat47g
Monounsaturated fat9g
Cholesterol0mg  (0%)
Sodium2mg (0%)
Potassium441mg (12%)
Total carbohydrates14g (4%)
Dietary fiber7g (28%)
Protein15g (30%)
Vitamin A (0%)Vitamin C (2%)
Calcium (9%)Iron (16%)
Vitamin D (0%)Vitamin B-6 (25%)
Cobalamin (0%)Magnesium (39%)

% DV are based on a 2,000 calorie diet. Your daily values may be high or low depending on your calorie requirements.


Walnuts highly nutritious nuts that provide healthy fats, vitamins, minerals, and fiber to your body. They are rich in omega-3 and antioxidants. Walnuts also improve memory and reduce heart diseases and cancer.

Individuals on diet must carry Walnuts to stop craving for food. As it can be eaten anywhere at any time. 


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