Is Walnut Good For Health? What are the Benefits of Walnuts

benefits of walnuts

For most of us, nuts are a healthy snack option. These are considered healthy as packed with so many good fats, proteins, and fibre. Among all the nuts, these are an exceptionally nutrient nut. Walnuts are mostly known for their Omega-3 fatty acids, dietary fibres, proteins, antioxidants, vitamins and minerals.

Walnuts are two types of English walnut and Black walnut. The type which most of us might be familiar with is the English walnuts. These have a thin layered shell which is easy to break and have a mild taste. Whereas black walnuts have harder shells which is hard to break and while trying to break a black walnut they tend to leave a stain on our hands. Let us see some of the benefits of including walnuts into our routine.

Walnuts come in three different sizes-small, medium, and large. A good walnut shall not have holes and/or cracks on their shells and the meat within is plump and crisp.

Vitamins and Minerals

Walnuts are packed with the goodness of many vitamins and minerals, such as vitamins E, C, A, folate and other B vitamins. The minerals present in the walnuts are calcium, iron, phosphorus, potassium, and zinc.

Health Benefits of Walnuts

There are many health benefits of Walnuts. Some of them include

  1. Reduction of LDL (bad) cholesterol
  2. Prevention of inflammation
  3. Improvement in metabolism
  4. Weight management and diabetes control
  5. It can also benefit brain health and act as a mood booster
  6. May Help Lower Blood Pressure
  7. Supports a healthy immune system
  8. Keeps the bones strong

Walnuts for a Healthy Skin

The walnuts are a good ingredient for skincare due to their natural fatty acids. Vitamin E in walnuts helps in maintaining and protecting the skin from harmful free radicals.

  1. Helps in preventing wrinkles and dry skin.
  2. Supports in healthy aging
  3. Regular use of walnut-based products lightens the dark circles under eyes.
  4. Walnut scrubs act as a natural exfoliator and help keep the skin young and fresh.

Healthier Hair

Walnuts are good sources of potassium, omega-3, omega-6, and omega-9 fatty acids. All these fats are good for our hair.

  • Thicker, longer and stronger hair.
  • Use the husk of walnuts as a natural highlighter.
  • Prevents balding.
  • Natural anti-dandruff agent.
  • A healthier scalp.

Apart from all the goodness that we mentioned here; it also has some serious side effects.

Serious Side Effects

Apart from all the goodness that we mentioned here; there are some serious side effects. Let us not ignore and quickly see these as well.

  • Allergic reactions – People who are allergic to nuts, should avoid black walnuts. As these might cause an allergic reaction to the person. Reactions include tightness in chest or throat, rashes, difficulty in breathing.
  • Reacts with other medications.
  • Skin Cancer – Some people use black walnuts on the skin for minor cuts. There is a compound present in the black walnut called juglone which is toxic and it can form malignant tumors when applied on the skin daily.
  • Iron Deficiency– Black walnut contains compounds known as phytates. These have a strong effect on the body’s ability to absorb iron. According to the Iron Disorders Institute, phytates can reduce the absorption of iron present in the food by up to 50 to 60 percent. This ultimately leads to iron deficiency.
  • Dries Up Body Fluids-Black walnut can dry up bodily fluids, such as mucus. Hence, it shouldn’t be used to treat a cough when you have a fever. It will cause you to dehydrate and interfere with the absorption of your fever medication.
  • Liver and Kidney Damage – This damage is caused by juglone, which is the active ingredient of black walnuts and found in copious quantities in the hull if you overdose on black walnuts
  • Changes in Cellular DNA – According to a study published in the Toxicology and Applied Pharmacology Journal, juglone present in black walnut adversely affects fibroblasts, which are the cells that produce collagen proteins. Researchers found that the chemical dramatically decreases the levels of p53, a type of protein, and causes irreparable damage to the cell DNA, resulting in the death of the cells.

Recommended Serving

You can relish 30gms of walnuts daily.
30gms = ¼ cup = 12 to 14 halves, depending on the size.

Nutrition Facts

As per USDA 100g of walnuts has 654 Calories

% Daily Value*
Total Fat 65 g 100%
Saturated fat 6 g 30%
Polyunsaturated fat 47 g
Monounsaturated fat 9 g
Cholesterol 0 mg 0%
Sodium 2 mg 0%
Potassium 441 mg 12%
Total Carbohydrate 14 g 4%
Dietary fiber 7 g 28%
Sugar 2.6 g
Protein 15 g 30%
Vitamin A 0% Vitamin C 2%
Calcium 9% Iron 16%
Vitamin D 0% Vitamin B-6 25%
Cobalamin 0% Magnesium 39%


To avoid gaining weight then replace your high-calorie food and snacks with highly saturated fats which are present in walnuts. You can have it any time. It can be eaten for breakfast, lunch, dinner and also at snack time. If you are having a high blood pressure then go for plain walnuts than salted walnuts because the salt present in the walnut can increase your blood pressure.


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