Walnut, Its Nutrition and Health Benefits

Walnut is often used in many recipes all over the world. Walnuts are round-shaped stone fruits that are single-seeded and contain many nutrients. This article is about the nutritional value and health benefits of walnuts. They have a significant amount of healthy fats, proteins, and fibers. The amount of omega-3 fatty acids and antioxidants is higher in walnut as compared to other foods. Walnuts have many health benefits. They can promote heart and brain health. The primary use of walnuts is as a snack. However, they are also added to salads, pasta, cereals, and other bakery products. Sometimes, walnut oil is also extracted from these nuts that are used for several purposes. A detailed description of nutrient constituents and health benefits of walnut is given below.

Nutritional Constituents of Walnut

Fats are the principal constituent of walnuts. Fats make up to 65 percent of the total weight of walnut. There is about 15 percent of patients in the walnuts. The carbohydrate content of the walnuts is relatively low.

1) Fats

As said above, fats make up 65 percent of the total content of walnuts. These fats make the walnuts energy-dense and calorie-rich food. Despite having a high-calorie fat content, walnuts do not increase the risk of obesity. This is because walnuts contain fats that are good for the health. Polyunsaturated fatty acids such as omega-3 and omega-6 fatty acids have an exceptionally high concentration in walnuts. Walnuts also contain alpha-linolenic acid (ALA), which is good for heart health. ALA also acts as a precursor for many other beneficial fatty acids.

2) Proteins

The protein content of walnuts is more than other usual snacks. They contain 15 percent proteins which can significantly contribute to your daily protein requirement. These proteins can be used in the body for metabolism or tissue regeneration.

3) Carbohydrates

Two types of carbohydrates are found in walnuts, sugars, and fibers. The sugar content is very low as compared to the fiber content of walnuts. A 30gram serving of walnuts contains only 0.7 grams of sugar, making it safe for patients with diabetes. The same 30 gram serving of walnuts contains 2 grams of fibers. This fulfills some of your daily fiber requirements.

4) Vitamins and Minerals

Walnuts are among excellent sources of vitamins and minerals. They have several vitamins that play essential roles in the body. Walnuts have vitamin B9 or folic acid, which is involved in hemoglobin synthesis. Other vitamins present in walnuts include vitamin B6 and vitamin E. The minerals are involved in several functions of the body, such as bone strengthening. Walnuts are known to contain several minerals such as iron, magnesium, copper, and phosphorus.

5) Other Compounds

There is a complex mixture of compounds in the walnut. Walnuts have an exceptionally high quantity of antioxidant compounds. The research was carried out on 1163 commonly consumed food in the USA. Among all those diets, walnut was found the second food to contain the highest amount of antioxidants. Some of the antioxidant compounds in walnut include ellagic acid, catechin, melatonin, and phytic acid.

The above described nutritional chemistry of walnuts makes them a healthy diet if taken within a limit.

Health Benefits of Walnut

Like all other plant-derived diets, walnuts have many health benefits. The intake of walnuts causes a reduction in the risk of many lifestyle-related ailments.

Walnuts’ most essential health benefits include a healthy cardiovascular system, strengthened bones, and reduced risk of Alzheimer’s disease. There is a list of other health benefits of walnuts as well. A detailed description of the health benefits of walnuts is in the following section.

1) Heart Health

Monounsaturated and polyunsaturated fatty acids can reduce LDL cholesterol and triglycerides in the body. LDL cholesterol is also often referred to as bad cholesterol. A reduction in LDL cholesterol means a reduced risk of heart disease. Walnuts have plenty of unsaturated fatty acids that lower LDL cholesterol and triglycerides in the body. Hence, The ultimate result of intake of walnuts is reduced risk of stroke and heart failure.

Besides improving the lipid profile of blood, walnuts also have antioxidants. These antioxidants protect the heart against any type of free radical injury or oxidative stress. Some researches also show that walnuts also enhance the function of vascular endothelium.

2) Weight Management

A research study was published in Asia Public Journal of Clinical Nutrition. According to the conclusions of that research study, regular consumption of walnuts causes an increased energy consumption in the body even when the person is resting. An increased energy and calorie consumption ultimately reduces weight.

In another trial study, a comparison for weight loss was made among people taking walnut and those not taking walnuts. People who had added walnuts to their diet plan had a quicker weight loss than those who did not add walnuts to their diet plan.

3) Bone Health-Related Benefits

Osteoporosis is a condition in which the density and strength of the bones are reduced. Osteoporosis results from a deficiency of copper and other minerals. Walnuts are a good source of minerals and reduce the risk of osteoporosis.

Copper is also essential to maintain collagen and elastin fibers of connective tissue. These proteins play a crucial role in the regeneration of bones after any sort of injury. Hence, intake of walnuts can increase the speed of bone recovery after injury.

4) Reduced Inflammation

Inflammation is mainly driven by oxidative stress in the body tissue. This inflammation can cause many diseases in chronic conditions such as diabetes type 2, brain decline in Alzheimer’s disease, and cancer. A group of compounds called polyphenols is present in walnuts that can deal with oxidative stress. Ellagic acid is the more specific compound for combating this oxidative stress. The normal flora of our gastrointestinal system converts the ellagic acid into compounds called urolithins that actually prevent inflammation. The omega-3 fatty acids, magnesium, and ALA present in the walnuts may also decrease inflammation.

5) Balancing of Gut Flora

The presence of normal gut flora is necessary for normal gastrointestinal function. An absence of normal flora provides an opportunity for the foreign infective bacteria that lead to inflammation of GIT and subsequent systemic effects. Research studies indicate that intake of walnut supports the normal flora of GIT. A research study was carried out on 194 healthy adults. According to that research, people have more beneficial bacteria in their gut during the period they consume walnuts

6) Control of Diabetes Type 2

In controlled research, the patients with type 2 diabetes who took walnut oil had an 8 percent reduction in the level of HbA1c after 3 months. The control group had no change in their level of HBA1c.

The probable mechanism of walnut reducing the symptoms of type 2 diabetes is weight control. Additionally, the sugar content of walnuts is very low. This low sugar content of walnuts makes them a friendly diet for diabetics.

7) Supports Healthy Brain Function

It may look like a myth that people consider walnut good for brain function because its shell resembles brain structure. However, it is a fact that walnuts support a healthy brain function. The walnuts’ polyphenols, vitamin E, and polyunsaturated fatty acids protect the brain against oxidative damage. The intake of walnuts in older adults has been shown to increase their speed of cognitive processing. It also has a positive impact on the mental flexibility and memory of older adults. Additionally, the trial studies of walnut intake had been carried out on patients with Alzheimer’s disease. After 10 months of regular walnut intake, the patients of Alzheimer’s disease had improvement in their memory, learning, cognition, and mood elevation.

8) Better Sperm Quality in Males

In the present era, the consumption of highly processed and refined foods leads to reduced sperm function. Walnut intake is known to reduce the oxidative damage of sperm. This reduction of oxidative damage gives sperms with better shape, mobility, and vitality

9) Reduced Risk of Certain Cancers

The intake of walnuts has been associated with a reduced risk of some cancers such as breast cancer, prostate cancer, and colorectal cancer. The polyphenols or urolithins of the walnut protect against inflammation. Protection against inflammation is like protection against cancer because cancer progresses through the process of inflammation. Additionally, urolithins have some hormone-like properties. They bind to the receptors of hormones and protect against hormone-related cancers.

The Takeaway Message

Walnuts are one of the natural diets that have a lot of beneficial effects on the human body. Walnuts are filled with health-beneficial unsaturated fatty acids such as omega-3 and omega-6 fatty acids. Walnuts also contain some amount of proteins and fibers. Walnuts also contain a lot of compounds that have antioxidant properties. The beneficial effects of walnuts are due to their nutritional composition and the presence of antioxidants in them.

Walnuts are good for cardiovascular health. They reduce blood pressure and protect against heart disease. Walnuts can also reduce inflammation and improve gastrointestinal function. Walnuts are particularly important for diabetics because they reduce weight and contain a very low amount of sugar. The antioxidant property also protects our brain from oxidative damage and reduces the risk of cancer. Some researches also indicate that intake of walnuts increases male reproductive health by increasing sperm mobility and viability.