Unveiling The Surprising Health Benefits of Walnuts

The wrinkled appearance of Walnuts has earned them the moniker of being the best “brain food”. 

Their rich content of polyunsaturated fat, vitamins, and minerals such as potassium, iron, zinc, and magnesium earns them the top spot in comparison to most other nuts. Not only this, but the high fiber content and rich antioxidant profile of walnuts also make them a must-have in your diet. If you are still confused about the various benefits of eating walnuts on health, then this blog post is for you. 

Health Benefits Of Eating Walnuts

From helping boost your brain power to improving your heart health, this super dry fruit has many health advantages. Let’s check them out!

  • Maintains Healthy Heart

Alpha- and linolenic acids, two types of monounsaturated fatty acids, are found in abundance in walnuts. These two acids aid in maintaining healthy lipid profiles i.e., increasing the good cholesterol and reducing the bad cholesterol. Additionally, soaked walnuts can also help in reducing hypertension. 

  • Improves Brain Functioning

It’s not because their resemblance with the brain makes them brain food, but the nutrients present in them may help shield the brain from inflammation and oxidative damage. (1) Also, a type of omega-3 fatty acid known as alpha-linolenic acid (ALA), is present in high amounts in walnuts, which helps in the formation of brain cell structure and its operation. A vital part of brain tissue that supports brain function, docosahexaenoic acid (DHA) can be produced in the body from ALA. Walnuts are therefore beneficial to memory and cognitive function.

  • Promotes Healthy Skin

Because walnuts contain vitamin E, a potent antioxidant, eating them makes skin appear younger and healthier. Minerals like zinc and selenium, which are necessary for maintaining good skin, are also found in walnuts.

  • Healthy Hair and Nails 

Biotin, a B vitamin found in walnuts, is necessary for the health and strength of hair and nails. Eating foods high in biotin, such as walnuts, can help prevent brittle nails and thinning hair, which are conditions that can result from a lack of biotin.

  • Good for weight loss

Eating walnuts can help prevent overindulging when it comes to supper time because they naturally include a combination of fiber, plant-based protein, and healthy fats, all of which can help promote satiety.

Apart from the above benefits, there are some specific benefits of walnuts for males and females, such as: 

Benefits Of Walnuts For Male 

  • Prevents sexual dysfunction.

Benefits Of Walnuts For Female

  • Helps improve fertility.
  • Can help balance hormones in women dealing with PCOS. 

Different Ways To Enjoy The Nutty Taste Of Walnuts

Having learned the various walnut benefits to health, are you curious to know how to include them in your diet? Well, here are some ideas:

  • In Fruit Salad 

You can prepare a mixed fruit salad by combining various fruits like bananas, apples, papaya, and cherries and tossing some roasted walnuts on top to give your salad a nutty taste.

  • Yoghurt

Sprinkle some chopped walnuts in your regular yoghurt to add some crunch.

  • Walnut & Jaggery Gajak

You can prepare a really delectable gajak/chikki at home by using natural jaggery and roasted walnuts. This is best to consume during winter.  


We hope you enjoyed reading the blogs above and found the information useful. With so many health benefits of walnuts, why not try to include them in your daily diet? You can get your hands on the best quality walnuts from I Say Organic. Not only this, but you can explore a wide range of organic fruits, vegetables, dry fruits, and other daily organic grocery items at our online store. 

FAQs - 

  • Is it safe to eat walnuts every day?

Yes, it is generally safe to eat walnuts in your daily diet. Walnuts are a nutritious choice but it's important to be mindful of portion sizes to avoid consuming excessive calories.

  • How many walnuts should you eat in a day?

You can eat about 5-6 walnuts in a day. Remember to consider your overall calorie intake and dietary needs when deciding your walnut consumption.

  • Should I eat soaked walnuts instead of raw walnuts?

Soaked walnuts are generally considered easier to digest than raw walnuts. However, there's no significant difference in nutritional content between soaked and raw walnuts.

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