10 Health Benefits of Eating Walnuts

Walnuts are super yummy and packed with health benefits. Check out these ten health benefits of eating walnuts and how to incorporate them into your diet today!


Walnuts are some of the most consumed nuts in the world.

Not only are they delicious, but they are also full of nutrients and antioxidants that support your health in different ways.

If you want to improve your heart, brain, gut, or skin health, walnuts are the perfect nuts.

Health Benefits of Eating Walnuts

This post will look at ten health benefits of eating walnuts and how to incorporate them into your daily diet.

10 Health Benefits of Eating Walnuts

Rich in antioxidants

Walnuts are packed with antioxidants, which make them more active than any other regular nut. Vitamin E and melatonin are the primary sources, but there are also plant compounds like polyphenols.

These compounds are especially abundant in the walnut’s papery skin, and they help keep your cells healthy by protecting them from free radicals.

Free radicals are molecules that break down over time, which can cause your body to age, become inflamed, and even lead to chronic diseases. Eating walnuts can lower your LDL cholesterol, which is one of the risk factors for heart disease.

Super plant source of omega-3s

Walnuts are packed with Omega-3 fatty acids – the highest dietary source of these fats out of all the nuts. Each serving of walnuts contains 2.5 grams of ALA, a plant-derived omega-3 fatty acid.

ALA is an essential fat, so you must ensure you get enough of it in your diet. The Institute of Medicine says you should get 1.6 g of ALA daily for men (1.1 g for women) and 1.5 g a day for women (1.5 g for men, 1.5 g for women).

Studies show that eating more ALA may reduce your risk of heart disease, arrhythmia, and other cardiovascular issues.

May decrease inflammation

Oxidative stress can cause inflammation, leading to various health issues like heart disease, diabetes, Alzheimer’s, and cancer.

Walnuts contain polyphenols that can help fight off oxidation and inflammation. One type of polyphenol, in particular, is called ellagitannins.

Bacteria in your gut can convert them to compounds known as uroliths, which are known to help fight inflammation.

Other factors that can help reduce inflammation include ALA (alkaline in fatty acids), magnesium, and arginine, all of which come from walnuts.

Promote a healthy gut.

Eating walnuts could be a great way to support your gut and gut health. Studies have shown that if you have good bacteria in your gut, it’s more likely that you’ll have a healthy gut and overall health.

For example, one study looked at healthy adults and saw an increase in the number of bacteria that make butyrate. Butyrate is a fat that helps nourish your gut and promote gut health.

The study looked at 194 healthy adults and saw an increased number of butyrate-producing bacteria compared to those who didn’t eat walnuts.

Support brain health

Walnuts are known as a “brain food” because they’re crunchy and packed with omega-3s.

Studies have shown that omega-3s can help boost your brain’s ability to think clearly, remember things better, and positively affect your mood.

Walnuts are packed with other nutrients that can help keep your brain healthy, like vitamin E, folate, and melatonin. They also contain polyphenols and antioxidants.

One study examined over 7,000 adults and found that people who ate more walnuts had better mental health than those who ate less.

Another study looked at healthy young adults and found that eating walnuts helped them do better on cognitive tests.

Improve blood pressure

Eating nuts like walnuts can help lower your blood pressure, one of the most significant risk factors for heart disease and strokes. Eating nuts can help you stay healthy by providing healthy fats, antioxidants, magnesium, arginine, and other nutrients.

A study looked at 45 studies and found that eating nuts was linked to lower blood pressure levels in both systolic and diastolic areas.

Another study looked at 25 studies and found that when you eat nuts, your blood pressure drops by an average of about 1.29 mm Hg in systolic and 1.19 mm Hg in diastolic. It could be beneficial if you have high blood pressure or don’t eat enough omega-3 fats.

Support weight control

Walnuts are packed with calories and fat, but don’t necessarily mean you’ll gain weight. Eating them helps you manage your hunger and weight by making you feel fuller.

Walnuts have a low GI, so they won’t spike your blood sugar too quickly after eating. That way, you won’t have to worry about overeating or cravings.

Studies have shown that people who eat nuts like nuts lose more weight and have a bigger waist circumference reduction than those who don’t.

Boost male fertility

Eating walnuts could be good for your male reproductive health! Studies have shown that walnuts can help improve sperm quality, motility, morphology, and vitality.

It could be because walnuts contain omega-3s, antioxidants, and other nutrients. One study looked at healthy young men and found that eating a few walnuts a day for a month improved sperm parameters by a lot.

Another study looked at 100 men who were unable to get pregnant, and they found that eating two and a half ounces of walnuts a day improved sperm quality and decreased oxidative stress by a lot.

Improve skin health

Walnuts are packed with essential nutrients that can help keep your skin healthy. They contain omega-3 fats that help keep your skin hydrated and elastic and prevent or reduce acne.

They contain zinc, which can help heal wounds and fight off infections, and antioxidants, which can help repair skin damage from free radicals.

Easy to include in your diet

Walnuts are one of the most accessible nuts to consume daily.

They can be consumed as a snack, in a salad, in a soup, in a stir-fry, in an oatmeal, in a yogurt, in a smoothie, in baked goods, or a variety of other ways.

They can also be an alternative to other oils and nut butter, such as walnut oil and walnut butter.

Walnuts have a mildly nutty taste and a nutty texture that adds crunch to any dish.

How to Use Walnuts in Your Daily Diet?

Walnuts are a nut that can be used in many different ways. Here are a few ways to incorporate walnuts into your meals and snacks.

Add walnuts to your breakfast.

You can add chopped walnuts to your favorite breakfast foods like oatmeal, yogurt, cereals, and pancakes.

Or, you can make a smoothie with walnuts, milk, and honey.

Add walnuts to your salads.

  • Whole or chopped walnuts can be added to a salad or leafy greens, fruit, cheese, chicken, etc.
  • You can also add walnuts to a walnut dressing.
  • The dressing is made by adding walnuts to a blend of olive oil, vinegar, garlic, salt, and pepper.

Add walnuts to your baked goods.

  • If you want to make walnut-based treats, you can make walnut muffins or a walnut cake.
  • For something crunchier, you can make a walnut-based cookie, brownie, or bread.
  • All you need to do is mix these ingredients: walnuts and flour, sugar and butter, eggs and vanilla.

Add walnuts to your main dishes.

  • You can use walnuts as a meat substitute in your burgers, meatballs, or tacos.
  • You can also roast walnuts with spices and herbs to make a crunchy topping for your pasta, rice, or quinoa dishes.

Add walnuts to your desserts.

If you want to make a chocolate fudge, melt some chocolate chips with condensed milk and mix in some walnuts.

If you’re going to make a walnut pie, you can fill a crust with a combination of walnuts and some corn syrup, some butter, some eggs, and some vanilla.

How many walnuts should I eat per day?

There has yet to be an official recommendation for how many walnuts you should eat daily.

Still, most studies have used a serving size of 1 oz (28 g) or about 14 walnut halves. This amount provides approximately 185 calories and 2.5 g of omega-3 fats.

Frequently Asked Questions

Are walnuts suitable for people with diabetes?

Yes, walnuts are suitable for people with diabetes because they have a low glycemic index (GI) and can help improve blood sugar control. A study of 100 people with type 2 diabetes found that eating 1 oz (30 g) of walnuts daily for three months lowered their fasting blood sugar levels by an average of 8% compared to a control group.

Are Walnuts Good for Hair Growth?

Walnuts are a great source of biotin, which is a B vitamin. It plays an essential role in hair growth and hair strength. A deficiency of biotin can lead to hair loss and hair follicle thinning.
Walnuts are also a great omega-3 fatty acids, vitamin E, and zinc source. They also contain antioxidants that can help nourish your hair and scalp.

Can I eat walnuts on an empty stomach?

You can eat walnuts on an empty stomach as they are easy to digest.


Walnuts are one of the healthiest and most delicious nuts. They are high in antioxidants and omega-3 fatty acids. They are also high in fiber, protein, vitamins, and minerals.

Walnuts are good for your heart, brain, gut, skin, and other health issues. Eating walnuts can help reduce your cholesterol and blood pressure. It can also help reduce inflammation and oxidative stress.

It is easy to include walnuts in your diet and enjoy them in many ways. So, why add some walnuts to your meals or snack today?