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Health Benefits of Walnuts, Uses And Its Side Effects

Last Updated: Aug 31, 2020

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Walnuts are an extremely common nut that are used all over the world. Due to their high nutritional content, they have a large amount of health benefits. Start eating walnuts to improve heart functioning and for strong digestive system

Walnuts is also known for controlling diabetes, preventing cancer, reducing inflammation in the body, improving the health of your skin, regulating sleep, managing your weight, and boosting your mood on the whole. It also has astringent properties.


Walnuts are basically round edible seeds that come from trees that belong to the Juglans genus, particularly the walnut tree. They are encased in a brown husk that is inedible and must be cracked open to obtain the fruit and seed within. The crinkles that mark the surface of the walnut can be seen inside the nut as well as outside.

Walnuts are fairly common and used in a variety of recipes to add an interesting flavor and texture to the meal. Known as ‘brain foods’ mostly because of the way the surface looks, these nuts are associated with higher intelligence as the Omega-3 fatty acids present in walnut dry fruit boost brain function. Walnuts also have antioxidants and proteins in them and have a lot of health benefits when eaten regularly.

Nutritional Value of Walnuts

Walnuts are rich in a number of nutrients, which is why they are a great addition to your meals. In 100g, you will find 654 calories. The total fat present in them is 65g, out of which there is 6g of saturated fats, 47g of polyunsaturated fats, and 9g of monounsaturated fats. It has 0mg of cholesterol in it. 100g of walnuts also have 2mg of sodium and 441mg of potassium.

The total carbohydrate content in walnuts is 14g with 7g of dietary fibers and 2.6g of sugar. It has 15g of protein with 9% of the daily recommended dose of calcium, 2% of vitamin C, 16% of iron, 25% of vitamin B-6 and 39% of magnesium. It does not contain any vitamin A, D, or B-12.

Nutritional facts Per 100 Grams

65 g
Total Fat
2 mg
441 mg
14 g
Total Carbohydrate
15 g

Vitamins and Minerals

2 %
Vitamin C
16 %
25 %
Vitamin B-6
39 %

Health Benefits of Walnuts

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Mentioned below are the best health benefits of eating Walnuts. You can use walnut oil in your cooking. Consumption of walnut good for hair and skin care. Omega acids present in walnut make them one of the best nuts for brain health. This nut is high in purines, which help in controlling gout.

In the below section you find out more health benefits of walnut and how you can use this amazing dry fruit in different ways. But you need to be careful while consuming it as it offers some side effects if you are allergic to dry fruit. Also read out cultivation details of walnut to know more about this dry fruit.

Benefits of walnuts for heart patients

For a healthy heart, add walnut in your diet. Including walnuts in the diet can lead to better heart function as they promote the increase of lipids in the body. Walnuts have high amounts of Omega-3 in them as well as monounsaturated fats such as Oleic acid.

Walnit has all the essential fatty acids required by the body such as arachidonic acids, ALA, and linoleic acid. Consuming walnuts also lowers the LDL levels in the body while increasing the HDL levels as well, thus decreasing the overall risk of heart diseases.

Walnit - Best nuts for bone health

The essential fatty acids that are present in the walnuts are great for helping the body absorb higher amounts of calcium from food. This leads to better bone health. Walnit can prevent the formation of stones in the kidneys as it increases the excretion of calcium from the urinary tracts.

Walnut Improves the metabolism

Walnuts are rich in a variety of essential minerals such as zinc, copper, potassium, manganese, calcium, magnesium, selenium, and iron.

Minerals present in walnut play a vital role in the body’s metabolism as they are responsible for several functions such as sperm generation, nucleic acid synthesis, digestion, and overall growth and development. Adding walnuts to your diet can, therefore, work wonders for the general health and vitality of your body.

Walnut good for diabetes patients

People with Type 2 diabetes can avoid gaining weight by having a few walnuts every day. This is because they are filled with polyunsaturated fats, which are the type of fats that are good for your body and do not settle in and lead to weight gain.

Walnut good for cancer patients

Certain nutrients that are present in walnuts can help control cancer cells and their growth. Their phenolic compounds and antioxidants play a significant role in doing so. Antioxidants are also known for removing free radicals from the body, which can also play a role in preventing cancer.

Anti inflammatory properties of walnut

Making walnuts a part of your daily diet can help you reduce inflammation. While inflammation may not seem like much of an issue in the beginning, if left untreated, it can lead to a host of problems and can even be fatal.

The polyphenolic compounds that are present in walnuts oil reduce any inflammation on the body as well as the symptoms and ailments that are associated with inflammation.

Walnut for skin benefits

Walnuts are a great source of vitamin E and have large amounts of gamma-tocopherol in them, which is basically a strong lipid soluble antioxidant. Antioxidants are known for their role in eliminating free radicals from the body and the vitamin E that is present in walnuts protects the skin from free radicals, thus maintaining the way it looks and protecting it from harm.

Walnuts also have a lot of B-complex vitamins such as B-6, folate, riboflavin, niacin and panthothenic acid, which are all great for the skin care. Various Skin care products inlcudes walnut extract to deal with skin problems and offers a glowing skin.

Walnut for sleep aids

Eating just a handful of delicious walnuts on a daily basis can help regulate your sleep patterns. This is because walnuts are rich in melatonin, which is the hormone that is responsible for inducing and regulating sleep. You can easily incorporate them in your dinner and look forward to a good night’s sleep every time!

Walnut helps in Weight Managment

Eating walnuts does not contribute to weight gain. Therefore, these handy nuts can be incorporated in your daily diet without you worrying about whether or not they will lead to weight gain. You can manage your current weight with them.

Walnut acts as mood booster

Another great benefit of consuming walnuts on a regular basis is that is it considered a mood booster. When the body does not have enough omega-3 fatty acids in it, it can lead to a number of mood related problems. These problems include irritability, hyperactivity, and even tantrums. This makes them a great item to include in the diet of your child as it can help control their erratic mood swings.

Walnuts also help to control the moods of an adult. They are especially beneficial to people who are fighting depression and stress.

Astringent properties of Walnut

Walnuts are also known for having great astringent properties. They have large amounts of vitamins B-1, B-2, and B-3 which help. When walnut oil is used, it can help soothe the skin, making it a great astringent. Walnut oil can also be used in food to reduce inflammation in the body.

Uses of Walnuts

Walnuts can be used in a number of recipes to not only add their flavor to the food but also to bring out the flavor of the other ingredients used while cooking. Shredded walnuts can be added to fish or chicken right before it is cooked. Ground walnuts can be used as a powder on various salads, chicken dishes, and even sandwiches.

Shredded walnuts are often used in desserts for a rich, nutty flavor and are quite commonly used when baking brownies. They can also be added to yoghurts for a healthy and delicious dessert item. Walnuts can be consumed raw, cooked in a dish, and even roasted in the oven to enhance their flavor.

Walnut oil is also popularly used in cooking. It can also be used as a base or carrier oil for massage therapies and aromatherapy. It is also used in the cosmetics industry as well as the pharmaceutical industry.


Side-Effects & Allergies of Walnuts

As is the case with most nuts, walnuts are a known allergen. People who are susceptible to allergies, or have nut allergies should definitely consult with their doctor before they add these nuts to their daily diet. These allergies can range from mild to severe with eczema, rashes, itchiness and even breathing difficulties as symptoms.

Some people can also get contact dermatitis, which is the developing of itching and rashes on the skin right after touching the nuts. So even though these walnut have a high nutritional value, one should be fairly careful before including them in one’s diet.

Cultivation of Walnuts

Walnuts are found all over the world and it is believed that they have been harvested by man since 7,000 BC. There are two types of walnuts that are widely used - the English Walnut, which originated in Persia, and the black walnut which originated in north America. Around two-thirds of the walnuts used all over the world are cultivated in California.


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    Written ByDrx Hina FirdousPhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child CarePharmacology
    Reviewed By
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    Reviewed ByDt. Ms. Shilpa MarwahB.Sc (Home Science), Post Graduation Diploma in Dietetics and Public Health NutritionDietitian/Nutritionist

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