Walnuts: 7 Health Benefits, Uses, and Nutritional Values

Regular consumption of walnuts offers multiple benefits for the health of our body, so let's see the 7 most important benefits, uses, and nutritional values.

Walnuts are one of the most amazing foods that nature has ever given us.

But the discussion is not limited to ordinary walnuts but includes other types of nuts: Brazilian, pecan, macadamia nuts, cashews, pistachios, almonds, hazelnuts.

Researchers and nutritionists are more convinced than ever of the beneficial effects of including nuts in a person’s daily diet.

Regular consumption of walnuts offers multiple benefits for the health of our body, so let’s see the 7 most important benefits, uses, and nutritional values.

7 Benefits of eating nuts

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1. Strengthen the cardiovascular system

Walnuts are food that concentrates a wealth of nutrients – vitamins, fats, antioxidants, and minerals – all taken together, it recommends them for strengthening and protecting the cardiovascular system, in its entirety, and the heart, taken in part.

2. They are rich in healthy fats

Walnuts contain healthy monounsaturated and polyunsaturated fats. These fats are essential for health because they control inflammation and maintain a normal structure in every cell in the body.

Saturated and trans fats are usually found in meat, fatty dairy products, fried and processed foods; they can trigger inflammation, thus being harmful to the body.

Diets rich in these unhealthy fats are therefore not recommended. Healthy fats, in turn, can reduce cholesterol and inflammation. These, along with vitamins, minerals, arginine, and folic acid in the composition of nuts maintain the elasticity of blood vessels.

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3. They have a high fiber content

Fiber helps slow down the body’s digestion of carbohydrates, reducing the rate at which sugars are absorbed into the bloodstream. This means that, in the end, your body will better control your blood sugar level.

Moreover, you will not be hungry so often, therefore you could lose a few extra pounds. Fiber from fruits, vegetables, whole grains, nuts, and seeds also has the role of lowering cholesterol levels.

4. They contain essential minerals for the bone system, immunity, and energy production

Walnuts are rich in minerals such as magnesium, zinc, calcium, and phosphorus – all of which are needed to develop the bone system, immunity, and improve energy production.

5. Walnuts – a source of antioxidants

Walnuts have greater antioxidant properties than any other common walnut. This property comes from vitamin E, melatonin, and plant compounds called polyphenols, which are present in significant amounts in the skin covering the walnut kernel.

6. It has skin toning properties

In cosmetics it is used in the composition of anti-wrinkle creams, regenerating creams for dry skin, to restore damaged skin, in lip balms.

7. Sleep problems

If you have trouble sleeping, then eat a little walnut kernel before bed. Walnut kernels are rich in melatonin, a hormone that helps you get a good and restful sleep.

Uses of nuts

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Walnut oil is recommended in the prevention of atherosclerosis.

The green bark (pericarp) is used as:

• stomach tonic, also acting in the catarrhal states of the digestive tract (tannin contained in the green peel or walnut inflorescences is beneficial in diarrhea, in stopping bleeding)

• in kidney infections (kidney incontinence)

• in combating excessive sweating, pinworms, and worms

• in rheumatism, gout.

• And in tonsillitis, gargle with green walnut shell stew is recommended.


Walnut juice can remove warts. Baths with green walnut peel (decoction of 80 – 100 g per liter and added to bathwater or used for gargling) are recommended for children, especially for those affected by rickets.

Uses. In nutrition when preparing food and cakes; in the production of iodine oils and tinctures (from the green peel), soaps and varnishes; and wood is used for furniture.

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Nutritional values ​​- for a portion of 100 grams

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Walnuts contain 654 kilocalories (calories) per 100 grams, representing 32.70% of the total of 2000 calories recommended daily.

Calories: 654

Carbohydrates: 13.7

Fats: 65.2

Protein: 15.2

Fiber: 6.7

Salt: 0

Sugar: 0


Walnuts are very nutritious healthy food. They have proven antioxidant properties and significantly healthier omega-3 fats than any other common nut.

This nutrient-rich profile contributes to the many health benefits associated with eating nuts, such as reduced inflammation and improved risk factors for heart disease.

30 grams of nuts is the recommended daily portion and can be a snack or you can integrate it into one of the main meals of the day. Try to include a variety of nuts in your diet, as they contain a multitude of vitamins, minerals, and healthy fats.

Thus, your taste buds will be pampered, and your body will receive an adequate supply of various nutrients. It is best to consume these foods in their natural form, without added oils or salt.

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