20 Important Benefits Of Walnuts
1. May Promote Heart Health
Due to the high levels of omega-3 fatty acids, walnuts are very beneficial to the cardiovascular system. Eating a few walnuts a day may help reduce blood pressure too. Omega-3 fatty acids are known to reduce bad cholesterol in the body and encourage the production of good cholesterol. They also help reduce inflammation and boost blood vessel function. As a consequence, walnuts can promote heart health.
2. May Reduce Cancer Risk
Walnuts are rich in plant compounds like omega 3-fatty acids, polyphenols, and urolithins. These bio-active components may have anticancer properties.
Walnuts may reduce the risk of certain types of cancers such as that of breast, colon, and prostate . The American Association For Cancer Research stated that consuming a few walnuts each day may help reduce the risk of breast cancer .
3. May Support Brain Function
The omega-3 fatty acids in walnuts are also good for the brain. Having foods rich in essential fatty acids (like omega-3 fatty acids)may slow down cognitive decline .
In one study on the elderly, daily consumption of walnuts had shown improvement in cognitive function .
4. May Decrease Inflammation
Individuals with inflammatory diseases like asthma, arthritis, and eczema can benefit from walnuts due to the presence of essential fatty acids.
Walnuts may fight inflammation and reduce the risk of coronary heart disease . The polyphenols in walnuts may help in fighting inflammation too .
5. May Boost Immunity
Walnuts contain antioxidants that keep your immune system healthy and prevent the onset of diseases. Add some walnuts to your diet every day.
Walnuts are rich in vitamins and minerals such as copper and vitamin B6 that may boost immunity.
6. May Improve Bone Health
Walnuts contain an essential fatty acid called alpha-linolenic acid. This acid and its compounds have been associated with stronger and healthier bones.
The omega-3 fatty acids in walnuts can also help. They help fight inflammation and decrease the subsequent bone resorption in humans.
7. May Provide Better Sleep
Walnuts have melatonin. This compound is associated with better sleep patterns . The omega-3 fatty acids may also keep the blood pressure low and help relieve stress. However, more research is needed in this regard.
8. May Benefit Pregnant Women
Having a walnut daily may greatly benefit pregnant women. Walnuts contain healthy vitamin B-complex groups like folates, riboflavin, and thiamin. These may promote health during pregnancy. However, more research is needed in this regard.
The folic acid in walnuts is particularly necessary for a pregnant woman and the fetus. Folic acid has many beneficial biological properties that may be helpful during pregnancy .
9. May Help Boost Digestive Health
Walnuts are rich in fiber. The nutrient helps in keeping your digestive system functioning properly. All humans require fiber on a daily basis to maintain their digestive health.
Having walnuts daily may help ease digestive problems and keep your bowels functioning properly.
10. May Cure Fungal Infections
Anecdotal evidence suggests that black walnuts may help treat fungal infections. Candida growth, either in the digestive system or on the skin, can be highly aggravating.
These infections create a range of uncomfortable symptoms including itching and other allergies. Black walnuts could be as effective as certain treatments against fungal infections .
However, more research is needed in this regard.
11. May Help Detox The Body
There is limited research in this regard. Some claim the fiber in walnuts may help cleanse the system. The nutrient may also flush out harmful parasites.
Walnuts could be a healthy snack. However, do take them in moderation, as they also may cause allergies in certain individuals. Research is limited.
In the following section, we have discussed how walnuts may promote skin health.
Walnuts For Healthy And Beautiful Skin
12. May Delay Skin Aging
Walnuts can be good for the skin as they are packed with the B-vitamins. These vitamins may help ease stress and hence mood. Lower stress levels may promote skin health, though more information is warranted in this regard. Increased stress levels may lead to an earlier onset of wrinkles and other signs of aging.
The vitamin E (a natural antioxidant) in walnuts may help fight the free radicals caused due to stress. This can further help delay the aging process .
13. May Help Moisturize Skin
Applying warm walnut oil may help ease dry skin. Anecdotal evidence suggests that walnut oil may help keep skin moisturized. It may nourish skin from within.
14. May Reduce Dark Circles
Regular application of warm walnut oil may lighten dark circles. The oil could soothe skin. It also may ease puffiness and relax your eyes. However, there is no direct research in this regard.
15. May Make Skin Glow
Anecdotal evidence suggests that walnuts may make your skin glow too. You may use a face pack for the same. This is how you can make and use one:
How To Make A Walnut Face Pack
Add 4 walnuts, 2 teaspoons of oats, 1 teaspoon of honey, 1 teaspoon of cream, and 4 drops of olive oil in a blender.
Blend well to make a smooth paste.
Apply it to your face and let it dry completely.
Wash your face with warm water while massaging in a circular motion.
This face mask helps keep skin moisturized and also may delay the signs of aging.
Walnuts may also enhance hair health. In the next section, we have discussed certain important benefits of walnuts for hair.
Walnuts For Healthier Hair
Factors like pollution, hectic lifestyle, and poor eating habits can damage hair and stress it out. You can have healthier hair by incorporating walnuts into your daily hair care regimen. Walnuts, whether consumed or applied externally as an oil, may keep hair strong and shiny.
16. May Strengthen Hair
Walnuts are good sources of fatty acids. These may strengthen hair follicles. In mice studies, those treated with walnut oil showed improvements in their hair color and texture. The mice also had reduced hair loss. More studies are needed to observe similar effects in humans.
17. May Help Treat Dandruff
Walnut oil is widely used for its moisturizing properties. It may help stimulate natural hair oils and help treat dandruff. Ethanol extracts of walnut leaves had shown anti-inflammatory activity. The leaves may also be used to treat dandruff . However, more information on walnuts is needed in this regard.
18. May Promote Scalp Health
Regular application of walnut oil may keep your scalp moisturized. This may help treat dandruff. However, more research is needed to further understand this benefit.
Anecdotal evidence suggests that walnut oil may have anti fungal properties. These may also help prevent infections triggered by ringworm. Concrete research is limited in this area.
19. May Enhance Hair Color
The husk of walnuts may act as a natural coloring agent. It may accentuate the natural highlights of your hair. The important proteins in walnut oil may also help enhance and maintain hair color.
20. May Reduce Chances Of Balding
Regular use of walnut oil has been reported to reduce chances of balding. However, there is no direct research to support this.
You may apply walnut oil to your scalp and hair at least thrice a week. You may also use it along with coconut or olive oils. However, if the oil causes any allergies, stop use and consult a doctor.
These are the benefits of walnuts. While most of them are yet to be confirmed by the medical community, including walnuts in your diet usually is healthy. The nuts are rich in several nutrients. In the following section, we will explore a few of them.
Due to the high levels of omega-3 fatty acids, walnuts are very beneficial to the cardiovascular system. Eating a few walnuts a day may help reduce blood pressure too. Omega-3 fatty acids are known to reduce bad cholesterol in the body and encourage the production of good cholesterol. They also help reduce inflammation and boost blood vessel function. As a consequence, walnuts can promote heart health.
2. May Reduce Cancer Risk
Walnuts are rich in plant compounds like omega 3-fatty acids, polyphenols, and urolithins. These bio-active components may have anticancer properties.
Walnuts may reduce the risk of certain types of cancers such as that of breast, colon, and prostate . The American Association For Cancer Research stated that consuming a few walnuts each day may help reduce the risk of breast cancer .
3. May Support Brain Function
The omega-3 fatty acids in walnuts are also good for the brain. Having foods rich in essential fatty acids (like omega-3 fatty acids)may slow down cognitive decline .
In one study on the elderly, daily consumption of walnuts had shown improvement in cognitive function .
4. May Decrease Inflammation
Individuals with inflammatory diseases like asthma, arthritis, and eczema can benefit from walnuts due to the presence of essential fatty acids.
Walnuts may fight inflammation and reduce the risk of coronary heart disease . The polyphenols in walnuts may help in fighting inflammation too .
5. May Boost Immunity
Walnuts contain antioxidants that keep your immune system healthy and prevent the onset of diseases. Add some walnuts to your diet every day.
Walnuts are rich in vitamins and minerals such as copper and vitamin B6 that may boost immunity.
6. May Improve Bone Health
Walnuts contain an essential fatty acid called alpha-linolenic acid. This acid and its compounds have been associated with stronger and healthier bones.
The omega-3 fatty acids in walnuts can also help. They help fight inflammation and decrease the subsequent bone resorption in humans.
7. May Provide Better Sleep
Walnuts have melatonin. This compound is associated with better sleep patterns . The omega-3 fatty acids may also keep the blood pressure low and help relieve stress. However, more research is needed in this regard.
8. May Benefit Pregnant Women
Having a walnut daily may greatly benefit pregnant women. Walnuts contain healthy vitamin B-complex groups like folates, riboflavin, and thiamin. These may promote health during pregnancy. However, more research is needed in this regard.
The folic acid in walnuts is particularly necessary for a pregnant woman and the fetus. Folic acid has many beneficial biological properties that may be helpful during pregnancy .
9. May Help Boost Digestive Health
Walnuts are rich in fiber. The nutrient helps in keeping your digestive system functioning properly. All humans require fiber on a daily basis to maintain their digestive health.
Having walnuts daily may help ease digestive problems and keep your bowels functioning properly.
10. May Cure Fungal Infections
Anecdotal evidence suggests that black walnuts may help treat fungal infections. Candida growth, either in the digestive system or on the skin, can be highly aggravating.
These infections create a range of uncomfortable symptoms including itching and other allergies. Black walnuts could be as effective as certain treatments against fungal infections .
However, more research is needed in this regard.
11. May Help Detox The Body
There is limited research in this regard. Some claim the fiber in walnuts may help cleanse the system. The nutrient may also flush out harmful parasites.
Walnuts could be a healthy snack. However, do take them in moderation, as they also may cause allergies in certain individuals. Research is limited.
In the following section, we have discussed how walnuts may promote skin health.
Walnuts For Healthy And Beautiful Skin
12. May Delay Skin Aging
Walnuts can be good for the skin as they are packed with the B-vitamins. These vitamins may help ease stress and hence mood. Lower stress levels may promote skin health, though more information is warranted in this regard. Increased stress levels may lead to an earlier onset of wrinkles and other signs of aging.
The vitamin E (a natural antioxidant) in walnuts may help fight the free radicals caused due to stress. This can further help delay the aging process .
13. May Help Moisturize Skin
Applying warm walnut oil may help ease dry skin. Anecdotal evidence suggests that walnut oil may help keep skin moisturized. It may nourish skin from within.
14. May Reduce Dark Circles
Regular application of warm walnut oil may lighten dark circles. The oil could soothe skin. It also may ease puffiness and relax your eyes. However, there is no direct research in this regard.
15. May Make Skin Glow
Anecdotal evidence suggests that walnuts may make your skin glow too. You may use a face pack for the same. This is how you can make and use one:
How To Make A Walnut Face Pack
Add 4 walnuts, 2 teaspoons of oats, 1 teaspoon of honey, 1 teaspoon of cream, and 4 drops of olive oil in a blender.
Blend well to make a smooth paste.
Apply it to your face and let it dry completely.
Wash your face with warm water while massaging in a circular motion.
This face mask helps keep skin moisturized and also may delay the signs of aging.
Walnuts may also enhance hair health. In the next section, we have discussed certain important benefits of walnuts for hair.
Walnuts For Healthier Hair
Factors like pollution, hectic lifestyle, and poor eating habits can damage hair and stress it out. You can have healthier hair by incorporating walnuts into your daily hair care regimen. Walnuts, whether consumed or applied externally as an oil, may keep hair strong and shiny.
16. May Strengthen Hair
Walnuts are good sources of fatty acids. These may strengthen hair follicles. In mice studies, those treated with walnut oil showed improvements in their hair color and texture. The mice also had reduced hair loss. More studies are needed to observe similar effects in humans.
17. May Help Treat Dandruff
Walnut oil is widely used for its moisturizing properties. It may help stimulate natural hair oils and help treat dandruff. Ethanol extracts of walnut leaves had shown anti-inflammatory activity. The leaves may also be used to treat dandruff . However, more information on walnuts is needed in this regard.
18. May Promote Scalp Health
Regular application of walnut oil may keep your scalp moisturized. This may help treat dandruff. However, more research is needed to further understand this benefit.
Anecdotal evidence suggests that walnut oil may have anti fungal properties. These may also help prevent infections triggered by ringworm. Concrete research is limited in this area.
19. May Enhance Hair Color
The husk of walnuts may act as a natural coloring agent. It may accentuate the natural highlights of your hair. The important proteins in walnut oil may also help enhance and maintain hair color.
20. May Reduce Chances Of Balding
Regular use of walnut oil has been reported to reduce chances of balding. However, there is no direct research to support this.
You may apply walnut oil to your scalp and hair at least thrice a week. You may also use it along with coconut or olive oils. However, if the oil causes any allergies, stop use and consult a doctor.
These are the benefits of walnuts. While most of them are yet to be confirmed by the medical community, including walnuts in your diet usually is healthy. The nuts are rich in several nutrients. In the following section, we will explore a few of them.