4 Health Benefits Of Walnuts


The health benefits of walnuts are huge and researchers have suggested they should be part of your diet.

Walnut is a seasonal fruit that is always abundantly available between June and September.

Walk into any market, especially in Lagos State, and one of the first things you will see on tables is walnut.

In fact, those who commute in Lagos daily must have seen walnuts tied up in nylon and sold in traffic.

Walnuts are offered at different prices. This makes it affordable enough for everyone.

But some persons will prefer to grab a bottle of sweetened drink and look away from the walnuts.

Health Benefits Of Walnuts

Unfortunately, they ignore the health benefits that Walnuts offer whoever cracks and eats them. Instead, they opt for something that could result in health issues in the future.


Walnuts have black shell you need to crack before you find the soft part

Well, there have been series of researches on the health benefits of walnut.

Interestingly, we have searched some of these health benefits out and are bringing it to your screen in this article.

A 2018 study says “nuts are a good source of unsaturated fatty acids, and are rich in fiber, minerals (potassium, calcium, and magnesium), vitamins (folate and E), phytosterols, and polyphenols”.

“The fatty acid composition across types of nuts varies widely.

“Whereas almonds, hazelnuts, pistachios, cashews, and peanuts are rich in MUFAs, walnuts are rich in PUFAs (10).

“Walnuts are especially rich in α-linolenic acid and linoleic acid.

“a-Linolenic acid is an essential precursor of ω-3 PUFAs found in fish oils, which have been associated with anti-inflammatory and anti-atherogenic properties”.

1.      Walnuts And The Brain

In Nigeria, highly populated cities are known for one thing – pollution. Lagos is a critical example.

For instance, the dust and the uncontrolled fume from vehicles, even when there is a law to control it; all heap their burden on residents.

Because the population is growing, it is increasingly affecting the quality of life and increasing financial burden

These situations have been linked to some behavioural problems that people have.

Unfortunately, clinical manifestation of many of these disorders takes years.

Environmental Toxins

It begins with “mild cognitive symptoms, leading to behavioral problems, dementia and loss of motor functions, the need for assisted living, and eventual death”.

Walnuts and the brain

The Brain

Another 2014 study highlighted that “lifestyle factors greatly affect the progression of cognitive decline, with high-risk behaviors including unhealthy diet, lack of exercise, smoking, and exposure to environmental toxins”.

According to findings, environmental toxins lead to enhanced oxidative stress and inflammation.

One of the health benefits of walnuts is that it can address issues with the brain.

The research says primary prevention in many of the neurodegenerative diseases could be achieved earlier in life by consuming a healthy diet, rich in antioxidant and anti-inflammatory phytochemicals.

Walnut has Polyphenols and this serves as an antioxidant to humans.

Essentially, this component of walnuts may help to reduce the risk of developing type-2 diabetes.

Antioxidants are known for their ability to combat cell damage.

2.      Walnut And Cholesterol Level

According to researches, Phytosterols, which is also present in Walnut, may produce health benefits in animals/humans such as reduction of cholesterol levels.

Therefore, this means that walnuts could help people who want to lose weight in their journey.

A study says “intervention studies suggest that incorporating walnuts into the diet may improve blood lipids without promoting weight gain”.

3.      Walnuts And Fertility

Folic acid is one of the medicines recommend for women who are trying (waiting) to conceive.

It has helped many women prepare their bodies for pregnancy and it still works.

pregnancy and causes of infertility

Folate is highly recommended for persons waiting to conceive 

Because Walnuts have folate, it is a great fruit for persons waiting to conceive.

Also, the fruits have been linked with improved fertility for men.

4.      Walnuts And Heart Health

Additionally, one of the other health benefits of walnuts comes from the healthy oil in it which helps the heart stay healthy.

According to the 2018 study, walnuts contain a lot of polyunsaturated fatty acids, which are healthier than saturated fats.

You may also find our article on the 13 Simple Ways To Stay Healthy For Life helpful

In addition, walnuts have alpha-linolenic and linoleic acids, which may have anti-inflammatory effects that keep blood vessels healthy, in addition to having favorable effects on blood lipids.

Think Through Properly

Meanwhile, before you jump on every walnut that you find in the market, it is great to also know that one single food cannot make a person entirely healthy.

Consequently, a healthy diet, exercise, adequate intake of water and a decision to stay away from smoking will be a great decision that will impact your health tremendously.


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