Walnut: Health Benefits and Side Effects


Walnuts are also called round edible seeds, obtained from trees which belong to the Juglans genus, particularly called the walnut tree. The kernels of walnut are cased in a brown husk which is inedible and must be broken to obtain the seed and fruit within the walnut. It is known as ‘brain foods’ because of its surface looks. These components make walnuts antioxidant. It is recommended to take 1 or 2 walnuts per day per individual. Walnuts improve HDL levels and enhance the cardiovascular system. They reduce chances of epilepsy and improve neurological functions. Because walnuts contain healthy fats and it is also known for its wholesomeness. Walnuts are known for preventing cancer, controlling diabetes and reducing inflammation in the body by improving your skin’s health and boosting your mood. It also has antioxidant and astringent properties.

Also read: Winter Diet: 7 Best Ways To Add Beetroot In Your Diet

Health Benefits of Consuming Walnuts

Fatty Acids:

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The presence of fatty acids in walnuts decreases triglycerides level and harmful cholesterol. It also helps in lowering fasting blood sugar if consumed in an empty stomach in the morning; it also lowers chances of diabetes. Walnuts are a great source of protein. It contains iron, omega-3 fatty acids, Vit B6, copper, magnesium and phosphorus.

Lowers Inflammation:


Nutrients and plant compounds present in walnuts help in decreasing inflammation and it is responsible for many chronic diseases. Polyphenols called as ellagitannins, magnesium and the amino acid arginine are the nutrients and plant compounds present in walnuts which reduces inflammation.

Also read: 5 Reasons to Include Wood Apple In Your Diet

Helps in glowing skin:


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Vitamin E-content in walnut protects the skin from free radicals. B-complex vitamins such as riboflavin , B-6, folate, , niacin and pantothenic acid are a great source for skin care. When walnuts are consumed in excess it can lead to side effects in the body.

Improves heart health and lipid profile:


A walnut-enriched diet decreases low-density lipoprotein (LDL) cholesterol, increases high-density lipoprotein (HDL) cholesterol and lowers inflammation, blood pressure and plaque formation.

Bone Health:


Copper and magnesium present in walnuts helps bone formation, prevents osteoporosis, a condition where the bone density becomes lesser, making it further prone to fracture.

Supports healthy Aging:


Walnuts contain vitamins, minerals, essential fibres, and many plant compounds which helps in supporting good physical functioning with growing age.

Side Effects of Walnuts

Causes Allergies:


Walnuts cause allergic reactions like rashes and in some cases, cause difficulty in breathing, nasal congestion, nausea, and itching of eyes.

Causes Weight Gain:


While eating walnuts, people should keep in mind that it is a wholesome food, high in calories, so it should be consumed in moderate amounts.

Causes Digestive Issues:


The fibre present in the nuts causes gastrointestinal issues if it is consumed in excess, bloating, and stomach pain.

Reduces mineral absorption:


Walnuts are rich in phytic acid. Phytic acid prevents the absorption of minerals like zinc and iron.

Aggravates Ulcers:


 Walnuts are rich in fibre, and excessive eating of fibre can aggravate ulcers in individuals.

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