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The 8 proven health benefits of walnut consumption

juglans regia


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The health benefits of walnuts are many and include reducing LDL (bad) cholesterol, preventing inflammation, improving metabolism, weight management (when taken in moderation) and diabetes control. Walnuts are amazing and can also be beneficial for brain health. These are some of the great health benefits that walnut tree fruits provide us with. And what are the others - we will reveal in this article.

What are the walnuts?

Juglans major are edible seeds of the juglans trees.  [ref. 1]  They are round, single-seeded fruits of the walnut tree. The fruits and seeds of the walnut are enclosed in a dense, inedible shell. Walnuts have a very pleasant taste and crunchy texture, which is why they are used in many desserts and baked goods such as cookies, sweets, muesli, cereals, energy blocks and the increasingly popular banana walnut bread. Ground walnuts and walnut flour are also used for baking. 

In terms of composition, walnuts are a rich source of essential fatty acids and produce oil that is richly softening and is known for its anti-ageing properties. Walnuts rank second on the list of "antioxidant-rich" foods, just below blackberries, according to a study conducted by a team of Norwegian researchers.  [ref. 2]  Rare powerful antioxidants such as quinone yuulon, thanin telimagrandine and flavonol morin present in walnuts have a remarkable power in capturing free radicals. These antioxidants also help prevent liver damage caused by chemicals.

Proven health benefits of walnut consumption

Weight management

Walnuts help you feel city, which helps control appetite and reduces the risk of overeating. The rich content of protein and fiber makes walnuts a healthy breakfast option, especially for vegetarians. However, they should be consumed in moderation, since excess of them can lead to weight gain in combination with other high-calorie foods.

Promotes healthy aging

As you get older, good physical health is essential to maintain your mobility and movement. One thing that can help you maintain your physical abilities is healthy eating habits. Part of this may be the consumption of fruits and vegetables, including walnuts.

In an observational study over 18 years in more than 50,000 adult women, scientists found that those with the healthiest diet had a 13% lower risk of physical harm. Walnuts are among the foods that make the greatest contribution to their health.  [ref. 1] 

Support for cognitive health

Walnut oil contains omega-3 fatty acids that can be shown to help improve memory and focus. cognitive disorders such as dementia and epilepsy.

Improving metabolism

Besides essential fatty acids, walnuts provide the body with minerals such as manganese, copper, potassium, calcium, iron, magnesium, zinc and selenium. These minerals contribute to metabolic activities such as growth and development, digestion and synthesis of nucleic acid, maintaining hormonal balance and normal blood clotting.

Cardioprotective action for heart health

Walnuts are a complete source of essential fatty acids (EFA), such as linoleic acid, alpha-linolenic acid and arachidonic acid. Including these nuts in your diet can help prevent coronary diseases by favoring a healthy supply of lipids.


A study published in the journal Metabolism suggested that walnut consumption significantly reduced LDL cholesterol and increased the level of HDL cholesterol in participants. Researchers from the Medical Center of the University of Munich, Germany, found that walnut consumption also reduces levels of ApoB - a marker used to assess the risk of cardiovascular disease.  [Ref. 4]

Anti-inflammatory effect

Polyphenol compounds and phytochemical substances found in walnuts reduce the effects of inflammation in the body. This has beneficial consequences in a number of aspects, including the health of the cardiovascular system, endocrine system and immunity.

Sleep regulation

Melatonin is contained in walnuts and, when eaten, increases the concentration of melatonin in the blood. Melatonin is present in the bioavailability form in these nuts. We need this hormone to fall asleep on time, as well as to maintain circadian rhythm and normal metabolism. 

Due to these effects, walnuts can also be added to dinner dishes or consumed independently to stimulate the release of melatonin naturally.


The content of vitamin E and F in walnuts help to maintain and protect the skin from harmful free radicals. It also helps prevent the formation of wrinkles and dry skin. Regular use of walnut-based products brightens dark circles under the eyes. Walnut scrubs (such as cosmetic products) help to keep the skin youthful and fresh.

  1. What are the walnuts?

    • Proven health benefits of walnut consumption
      • Weight management
      • Promotes healthy aging
      • Support for cognitive health
      • Improving metabolism
      • Cardioprotective action for heart health
      • Anti-inflammatory effect
      • Sleep regulation
      • Skincare


    Walnuts are extremely nutritious and useful. They have higher antioxidant activity and significantly more healthy omega-3 fats than any other common kernel. They also provide numerous benefits for heart, brain, hormonal balance and sleep, making them a great addition to a healthy and balanced diet.


    1. Juglans regia
    2. Content of redox-active compounds (ie, antioxidants) in foods consumed in the United States - PubMed
    3. Greater Adherence to the Alternative Healthy Eating Index Is Associated with Lower Incidence of Physical Function Impairment in the Nurses' Health Study - PubMed
    4. Walnut-enriched diet reduces fasting non-HDL-cholesterol and apolipoprotein B in healthy Caucasian subjects: a randomized controlled cross-over clinical trial - PubMed

    The author

    Bettina Tsvetkova is a Bachelor of Marketing and Master of Entrepreneurship, a fan of healthy eating, power sports and cycling. Author of over 1500 scientifically based articles, product texts and promotional materials on a healthy topic for Bulgarian and foreign websites. 


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