Walnut Health Benefits

By , Jane K., SparkPeople Contributor
Walnuts, which are part of the tree nut family, provide an array of health benefits, and because of their versatility, they can be chopped and sprinkled onto salads, vegetable dishes, yogurt, fruits, and desserts. Here's why you should get more of these healthy nuts in your everyday diet. 

Walnuts Help You Feel Fuller Longer

While walnuts are calorie-dense, the combination of Omega-3 fats, protein, and fiber work to help keep you feeling full longer. Caloric intake should be a consideration in any weight-management plan, but not all calories are created equal. Because of their high protein and fiber, a meal that includes walnuts can help prevent the consumption of empty calories later in the day.

Walnuts Are Heart-Healthy

Like most tree nuts, walnuts can help fight heart disease. Walnuts contain a high amount of antioxidants and Omega-3 fatty acids, which have been shown to lower bad cholesterol and increase good cholesterol production.

Walnuts May Help Prevent Cancer

Studies have shown that regular, daily walnut consumption can help prevent certain types of cancer, such as pancreatic, prostate, and breast cancer.

Walnuts Support a Healthy Lifestyle

Studies have shown that people who consume tree nuts regularly take in more fiber, potassium, calcium, magnesium, and vitamin E, as well as less sodium than people who do not eat tree nuts. 

Walnuts May Help Prevent Diabetes

All types of nuts, including walnuts, have been linked to a decreased risk of diabetes. For individuals with a higher risk of diabetes, adding walnuts to your diet is an easy and delicious way to help take control of your health.

Walnuts Can Support a Healthy Pregnancy

Don't throw out the walnuts after successfully getting pregnant. Women who eat diets rich in fatty acids like those found in walnuts can reduce the risk of certain types of food allergies in their unborn child. 

Walnuts Might Make You Feel Less Stressed

If you suffer from daily stress, walnuts just might be the ideal food for you. Eating walnuts and walnut oil has been shown to lower resting blood pressure and blood pressure responses to stress, which can help keep you calm and relaxed.

Walnuts Can Help You Sleep

Whether your sleep problems stem from stress or other factors, eating walnuts can help induce sleep. Walnuts naturally contain melatonin, which is a compound many people buy over-the-counter to aid in sleep.

Walnuts Can Improve Hair Health

In addition to being great for your internal organs, walnuts also contain biotin, which can strengthen hair, reduce hair loss, and improve hair growth.

Walnuts Fosters Healthy Skin

Walnuts are rich in B-vitamins and antioxidants, which prevent free radical damage, wrinkles, and other signs of aging, making them the perfect food for people who want healthier, glowing skin.

Walnuts May Help Prevent Dementia

Studies have shown that regular consumption of walnuts can help ward off dementia. Eating walnuts can help prevent memory and learning problems while fostering healthy emotional control.

Whether you're a casual nut eater or someone looking to make healthy diet changes, eating more walnuts should be a no-brainer!

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Comments

KATONTHEMAT 10/28/2017
I often keep walnuts and almonds on hand for a quick easy snack to ward off hunger. I just have to make sure I only eat a small handful Report
MESHFIT
Who knew. I wonder about pecans. I like those better. Report
I think I will add more to my diet. Report
Love walnuts Report
I love walnuts - I take Synthroid and need to learn more about eating walnuts with the Synthroid. I understand walnuts are one of the items that can change the amount of your dose. Report
Thanks, I was just feeling guilty about throwing a handful of walnuts into my oatmeal. Now I am not only feeling guilt free, I am feeling downright virtuous! Now I just have to go walk an extra mile to neutralize the only bad part...the calories. Report
BLACY56
Walnuts are yummy, what would be a daily amount to eat
Report
My question is how many do you need to eat on a daily basis to achieve these benefits. Report
I like walnuts, but they're hard to find locally, especially in the summertime. I'm glad autumn is here, as it should be easier for me to find them now. I already knew they were good for my health, but had no idea they helped in so many ways! Report
I love walnuts. But I have issues keeping any kind of nuts in the house. I tend to eat more than I need on a daily bases.

Report
 
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