The benefits of walnuts are numerous and immeasurable; they are among the types of nuts that offer high nutritional value alongside their delicious taste, making them a popular ingredient in many recipes, both savory and sweet, as well as a snack on their own.
Walnuts are rich in vitamins and minerals that support the body's vital functions.
They also contain healthy fats, particularly omega-3 fatty acids, which are essential for health.
Keep reading in this article on the evercare website to learn about the main benefits of eating walnuts and their nutritional value that helps boost immunity and brain function.
What are Walnuts?
Walnuts are seeds extracted from walnut trees, and they are edible in both their natural form (after peeling) and when incorporated into various food and dessert recipes.
The walnut is known for its distinctive shape, which resembles the human brain, and has a hard shell that must be cracked to enjoy its delicious and beloved taste.
Moreover, walnuts are known for their great health benefits, including supporting brain function, protecting against heart diseases, fighting cancer, and many other advantages.
Walnut trees are ancient trees, and their seeds contain high amounts of healthy fats, particularly omega-3 fatty acids, in addition to essential minerals, vitamins, and antioxidants.
Walnuts are commonly consumed as a snack between meals or incorporated into meals like salads, baked goods, soups, breakfast dishes, and desserts.
Nutritional Value of Walnuts
Walnuts provide a significant amount of health benefits when consumed regularly in the right amounts.
Each 100 grams of walnuts contains the following nutritional content:
- Calories = 654 kcal
- Sugar = 2.6 grams
- Water = 4%
- Protein = 15%
- Carbohydrates = 13.7 grams
- Fat = 65%
- Omega-3 = 9.08 grams
- Fiber = 6.7 grams
In addition to these, walnuts also contain a wealth of minerals, vitamins, and antioxidants, including:
- Phosphorus
- Sodium
- Potassium
- Copper
- Calcium
- Manganese
- Folate
- Vitamin B6
- Vitamin E
- Vitamin C
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Health Benefits of Walnuts
Walnuts are one of the most popular types of nuts due to their delicious taste and versatility in cooking.
They are also packed with valuable nutrients that help protect the body and support vital functions due to their high content of essential minerals and vitamins, antioxidants, and fiber.
Here are some of the key health benefits of walnuts:
Walnuts and Heart Health
Walnuts contain significant amounts of fatty acids that help reduce levels of bad cholesterol in the body, improve arterial health, and protect the heart from strokes.
Specifically, 30 grams of walnuts provide about 2.5 grams of omega-3 fatty acids, and doctors recommend consuming 1.6 grams of omega-3 per day for both men and women to support heart health.
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Benefits of Walnuts for Men
One of the great benefits men can get from consuming walnuts is their positive effect on reproductive health.
Walnuts improve sperm quality, which is crucial for fertilizing eggs, and help increase sperm count and motility.
This was scientifically proven in a study where more than 120 men consumed about 75 grams of walnuts daily for 3 months.
At the end of the period, sperm quality had notably improved.
Benefits of Walnuts for Women
In addition to the benefits for men, women can also experience a variety of advantages when consuming walnuts in moderation, including:
- Improving reproductive health
- Enhancing hormonal balance
- Alleviating menstrual cramps and symptoms
- Reducing menopausal symptoms such as mood swings and hot flashes
- Providing antioxidants and biotin that improve skin health and elasticity
- Reducing hair loss in women
- Decreasing symptoms of depression during and after pregnancy
- Supporting fetal health during pregnancy and promoting healthy growth
- Enhancing fertility and increasing chances of conception
Walnuts for Weight Loss
Consuming walnuts in moderate amounts can support weight loss efforts due to their healthy fats that promote fat burning and improve metabolism.
They also contain essential minerals like copper, manganese, calcium, potassium, iron, and zinc, which are vital for boosting metabolism and speeding up fat burning.
Moreover, walnuts can help control appetite and reduce hunger by providing a feeling of fullness for longer periods, which can prevent overeating.
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Walnuts and Bone Health
Walnuts are high in calcium and copper, both of which help increase bone density and reduce the risk of osteoporosis.
They also help maintain collagen levels in the bones; additionally, the magnesium in walnuts helps strengthen bones and aids in the absorption of calcium.
Walnuts and Cancer Prevention
One of the great benefits of consuming walnuts daily is their ability to combat the growth of cancer cells and protect the body from severe diseases.
The antioxidants in walnuts help protect against cancers such as breast cancer, pancreatic cancer, prostate cancer, and others by fighting free radicals.
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FAQs About Walnuts
What happens to the body when you eat walnuts daily?
Eating walnuts daily helps enhance brain health and support cognitive function, protecting the brain from neurological diseases due to their omega-3 content.
What is the recommended daily amount of walnuts?
It is recommended not to exceed 10 walnut halves (about 30 grams) per day.
Which is better, walnuts or almonds?
Both walnuts and almonds offer valuable health benefits, though each provides distinct advantages. While both are healthy fats that are beneficial for brain and nerve health, walnuts are particularly known for their omega-3 fatty acids, which make them especially beneficial for heart and brain health.
