Walnuts are highly nutritious and delicious dry fruit. Also, they are a good source of energy. For long time, walnuts have been known to man for its health benefits. Walnuts are also called as ‘super food’ and ‘food for the gods’. Walnut has lots of health benefits from improving cardiovascular health to boosting our immune system and metabolism. It is believed that walnuts have origin in Persia or France. Do not shell walnut until ready to use. Once walnut has been shelled, it can be refrigerated in a tightly sealed container for up to one year. Walnut oil has same health benefits as walnut if the oil is unrefined.


Nutrients present in walnuts:

  • Fat
  • Carbohydrates
  • Protein
  • Vitamins
    • Vitamin A
    • Vitamin B
      • Thiamine
    • Niacin
    • Vitamin C
  • Minerals
    • Calcium
    • Iron
    • Phosphorus
    • Potassium

Walnuts benefits in pregnancy:

Walnuts are a very good source of Omega 3 fatty acids. If women is pregnant and she is trying to consume essential omega-3 fatty acids and is concerned about the mercury content in some fish, plant food sources of omega-3s, walnuts are the best option for such women. Walnut is not only the safe but also beneficial to the baby. Omega 3 fatty acids are advantageous to the health of both the mother and the child. Eating foods such as walnuts cannot harm mother and baby.

As walnuts are good source of omega 3 fatty acids, they have following health benefits for the both mother and child.

Consumption of walnuts by the mother has following health benefits for the Child:

  • Greater understanding of words (at age 15 months)
  • Higher attainment of social activity and language development (at age 18 months)
  • Higher IQ level (at 4 years of age)
  • Improved childhood vision (at 18 months and 4 years of age)
  • Better performance in attention tests
  • Lower incidence of asthma and eczema
  • More advanced sleeping patterns and more mature nervous system

Health benefits of walnuts in pregnant women:

  • Lower risk of post-partum depression
  • Lower risk of pregnancy-induced high blood pressure
  • Improved sensitivity to the body’s production of insulin
  • Lower likelihood of having a small baby
  • Lower risk of future breast cancer
  • Lower risk of sudden cardiac death when consuming 1.5 grams of ALA daily or EPA and DHA directly from fish
  • Lowering of elevated blood triglyceride levels
  • Lower level of inflammation linked to coronary artery disease when consuming ALA or direct sources of EPA and DHA
  • Lower risk of Alzheimer’s disease
  • Lower risk of future blocked blood vessels

Other health benefits of walnuts:

  • An antioxidant compound, ellagic acid is present in walnut which helps to support the immune system and also it contains several anticancer properties.
  • It has a mild laxative effect so it is beneficial in cases of constipation.
  • It is a good source of vitamins and minerals. So, it is an excellent food for body and muscle building.
  • It helps to improve body’s metabolism.
  • Walnuts are a good source of omega-3 essential fatty acids. These nutrients have a lot of health benefits ranging from cardiovascular protection, better mental function, anti-inflammatory benefits in asthma, rheumatoid arthritis and inflammatory diseases like eczema and psoriasis.
  • Studies suggest that walnuts are effective in preventing gallstones in women.
  • Melatonin present in walnuts in the bio-available form. It has powerful antioxidant and also induces a good night’s sleep.
  • It decreases total cholesterol in the body. They increase the amount of good cholesterol and lower the bad cholesterol levels in blood.
  • The essential amino acid l-arginine present in walnuts which improves the elasticity of blood vessels. This ensures proper supply of blood to various organs.
  • It is also called the ‘brain food’. It is due to the wrinkled appearance of their shell that resembles the brain as well as due to the fact that they contain high levels of omega-3 fatty acids.
  • Walnuts reduce the amounts of lipid compound in the body which increases blood clotting and so increases the risk of atherosclerosis and heart diseases.
  • It is also recommended for patients with liver ailments.