Mon. Jun 27th, 2022

Health Benefits of Walnut

Walnuts are large edible seeds that are found enclosed within a green fruit and consisting of two halves. The seeds are delicious and highly beneficial.

The nuts are loaded with sterols, protein, fiber, vitamins, antioxidants and many nutrients making walnut a very healthy seed. Unlike protein obtained from meat or fish sources walnut protein is plant based like that obtained from beans. Therefore it is healthier and better than animal protein.

The wonder nut can be processed in many ways, added to treats, meals or eating by it self like a delicacy. It’s delicious and good to eat with many benefits making it an essential part of our diet.

Some of the health benefits of walnut include the presence of omega 3 fatty acid, vitamin E, and fiber which is good for the digestive system. Other even more important benefits are its cardiovascular properties, anti-cancer benefits, and some dietary advantages.

Walnuts are said to maintain proper body to fat ratio, have lots of antioxidants, and contains amino acid that accounts for our daily recommended amount of omega3.

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Health Benefits of Walnuts

Types of Walnut

Walnuts are typically grown for their seeds and consist of two major types with only one commercially viable and favored by farmers. The two major types are the Jregia otherwise known as the English walnut and Jnigra the black walnut with origins dated back to North America.

The English walnut has many verities and is the major nut favored by farmers because of it high yield and pleasant flavor. On the other hand black walnuts are grown as ornamental tress in smaller quantities even though they are richer in flavor than the English variety.

There are about 21 species of walnut which include j major, Jregia, jcalifonia and many others. They are late bloomers and exhibit a natural pesticide that discourages competitive vegetation. Walnut trees typically exceed heights ranging between 45 to 135 feet have valuable economic value for wood, and nuts.

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Which Variety is Mostly Farmed?

Top of Form

  • English Walnut
  • Black Walnut
  • Hybrid Walnut

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Walnut Salad

English walnut Nutritional Value

The English walnut is the only commercially viable Species and contains lots of nutrients that contribute to its astounding health benefits. Low in sodium and cholesterol the healthy nut is rich in magnesium and copper.

Walnuts have lots of vitamins, minerals, proteins, sterols other substances and amino acid. The nutritional value per servicing include 17.8g of protein, fat 639,carbohydrate 64.9 and calories not exceeding 765.

The carbohydrate content include dietary fiber 7.8g making about 31%, starch 0.1g. Other carbohydrates are sugars accounting for around 3.1g. Vitamins found in walnut are vitamin A, vitamin, vitamin D, vitamin E, vitamin K and vitamin B6. Others found in English walnut are Bataine 0.4mg, Choline 45.9mg, Pantotheric acid 0.7mg, folate115mg.

Many important minerals can be found in walnuts such as magnesium 185mg per serving, Phosphorous 405mg, Calcium 115mg, Potassium 516mg and iron 3.5mg. Other minerals are zinc 3.6mg, copper 1.9mg, selenium 5.7mcg, sterols like cholesterol 0mg, phytosterol 84.2mg and zero fluoride.

Some health benefit of walnut

Walnut has many health related benefits like weight loss, reduces sleep apnea, fights against heart disease and reduces the risk of diabetes. Other health benefits of walnut include cancer fighting agents, boost reproductive quality in men, makes skin glow reduces the possibility of dementia and can be linked to longevity.

Reduces the risk of heart disease

Heart disease leads to very dangerous conditions such as stroke, palpitation of the heart and heart attack. The antioxidants present in walnut in conjunction with omega 3 fatty acids is said to ward off heart related disease. Cholesterol which is known to have negative influence on the heart is very low in walnut and negligible.

The Black Walnut

The black walnuts scientific name is juglans nigra native to North America and common in areas like Texas and Georgia. It has a brownish green semi -fleshy husk with terminal flowers. The corrugated textured nut is not the only a valuable resource you find on the walnut tree, it’s truck is highly priced and used to make high end furniture.

The trees native environment is North America but can be found in several regions including Europe. Nutritional extracts from the nut are used as additives, spicing and cosmetic applications including industrial use.

Uses of black walnut

Black walnut is used in food because of its natural flavor and in dishes while walnut drupes are used because of its dye characteristics. The wood has a very rich dark color and is used to make high end furniture like cupboards, tables, chairs and beds.

Vitamins present in black walnuts include vitamins A, vitamin B1, vitaminB3, NacinB3, VitaminB6, FolateB9, Vitamin C, Vitamin D, Vitamin E, and Vitamin K. Trace metals found in Walnut are Magnesium, Manganese, Phosphorous, Potassium, Sodium, Zinc, Calcium and Iron

Other nutritional values you can find in black walnut are Starch, sugars, Dietary fibers, Monounsaturated fats, Lots of omega 3 and protein.

Types, Value And Health benefits

Health valueWalnut treeTypes
StressNutsBritish Walnut
Reproductive healthTrunkBlack Walnut
Weight lossLeavesHybrid Walnut


Health Benefit of Walnut

Stress I and blood pressure is reduced because of the unsaturated fat, omega 3 and other substances found in walnut. Fiber in the nut aids digestion and bowl movement while vitamin B contributes to skin health.

Reproductive health in men

Walnut is believed to improve reproductive health in men making pregnancy and conception in their wives better. The spermatozoa quality is greatly improved because of the consumption of walnuts. So men having reproductive health issues like low count and quality can boost the quality by eating more walnuts.

Weight loss

One of the important health benefits of walnut is how it affects weight gain and loss in people. Because walnut is rich in vegetable protein a natural healthier alternative to beef, weight loss is easily achieved if walnut is introduced in your diet routine.


Walnuts are a very healthy source of vitamins, proteins, sterols, antioxidants and fiber. The trunk is highly priced and used as wood for furniture while the tasty treat can be added to ice cream, vegetables and certain food dishes

By Femi

webmaster with passion for good content