15 Benefits of eating walnuts, its nutrition and side-effects

In order to enjoy a great state of health, we need to have a diet composed out of various foods, which should also include nuts and seeds. Of course, to get the nutrient offered by nuts and seeds, we should consume them raw, and not roasted and salted, as they are often sold. The process of roasting will destroy some of their nutrients and salting them, although it makes them taste better, will introduce way too much salt into our organism also the oil used in roasting might not be of good quality and can increase cholesterol. Besides that the roasted nuts can turn rancid soon and become acidic.

The best part about walnuts is that they have a great taste just as they are, natural, without the need to roast or salt them. They are crunchy and have an amazing flavor, so they can easily become a favorite snack for those that are looking for better alternatives to store-bought snacks. But, in spite of the fact that there are numerous benefits of eating walnuts, you should be aware of the side-effects as well.

Later in this post I’ll share you how to prepare them before eating which makes them easier to digest and best time to eat.

No matter how healthy something is, overdoing it is never a good idea. There must be a balance in everything we do and in our plates as well, so it is worth checking out the following benefits and side-effects of eating walnuts.

  1. They help in the battle against excess weight

So many people would love knowing what foods to eat in order to enjoy a more balanced body weight. Well, walnuts should definitely be on your list, if you want to have an adequate diet that promotes weight loss. 100gms of walnut are approx 650 calories and contain 15gm of protein. So If you add a few walnuts to your meal, you will feel fuller for longer, as walnuts increase the sensation of satiety and provide a great dose of energy. This is due to the fact that they contain high levels of fibers and proteins. Of course, you can also enjoy them as snacks, not just as ingredients for your meals and shakes. If you want to lose weight then don’t consume too much and make sure you keep track of your calories so that you can get the nutrition without gaining weight. Also for those who are trying to lose weight, please make sure that you prepare them properly(as explained later in post) before eating them , this will further improving its digestibility.

  1. Provide a good dose of antioxidants

We need antioxidants to prevent premature aging of our body’s cells. Walnuts are rich in polyphenols, presents mostly in the thin skin of the nuts, melatonin, and vitamin E. All of these are precious and highly effective antioxidants that help in keeping our body younger for longer and in a great state of health. So don’t buy the walnuts that are not having good skin. You can judge the quality of walnut from the color of its skin.

  1. Promote great heart health

Eating walnuts with regularity can help us protect the health of our hearts. Walnuts are a great source of l-arginine and alpha-linoleic acid. The first is an amino acid, which together with the linoleic acid can be of great use for those suffering from various cardiovascular issues. But, even if you don’t have any heart issues, it is still worth consuming walnuts. They have the power to reduce bad cholesterol from our blood, preventing heart conditions from occurring later on in our lives. Make sure to keep a track of your cholesterol regularly to make sure that its in line with what you are eating. Rancid or bad quality almonds can increase cholesterol also , so keeping a track of your lipid profile is essential and you can easily keep a track of cholesterol at home by using a Cholesterol meter(amazon link here). Such meters are not very accurate but you will certainly get an idea of your cholesterol/lipid trends.

Also as majority of the cholesterol is made by lever so healthy lever and good digestion is very very important for those who are suffering from heart disease or any other disease. I have seen many people don’t give importance to liver and digestion and most things won’t work correctly if liver and digestion is not on track. People who have poor digestion are not good in digesting nuts and should avoid nuts.

  1. They are a source of omega-3 fatty acids

In order to have a well-functioning organism, we also have to provide fats. Of course, we are talking about healthy fats, just like the omega-3 fatty acids. Even if you are looking to lose weight, you still need to have healthy fats in your diet. They are needed by your body and their lack, believe it or not, can prevent an effective loss of fat deposits. We need fats like omega-3 for the health of our brain, heart, eyes, and proper functioning of our vital organs.

  1. Promote healthier and stronger bones

Besides calcium and vitamins, our bones also need fatty acids. Almost every cell in our body is made with fatty acids in its structure. So, if you want to maintain a strong bone system as you age, make sure that walnuts are present in your diet. Whether you have them as snacks or add them to your salads, they are more than welcome.

  1. They can prevent the development of some forms of cancer

There are studies performed on mice that show the ability of walnuts to prevent prostate and breast cancers. With the help of animal models, it was noticed that the growth of cancerous tumors was significantly decreased once walnuts started to be a constant presence in the diet of the mice. According to these studies, having some walnuts on a daily basis could reduce the growth of breast cancer tumors in humans by half.

  1. They could reduce the occurrence of inflammation

There are many health conditions triggered by inflammatory processes in the body. Not to mention that inflammation makes our body sensitive, frail, tender, and even painful. Polyphenols, the antioxidants mentioned earlier can contribute in a great deal in reducing inflammation. Walnuts also contain magnesium, omega-3, and an amino acid called arginine, which is also believed to fight against inflammation and oxidative stress.

  1. They slow down oxidizing processes by combating free radicals

While we mentioned the antioxidant properties of walnuts earlier, it is worth mentioning that these particular nuts contain very rare antioxidants, which can be found only in a reduced number of foods. Morin, juglone, and tellimagrandin are on the list of rare antioxidants that you can barely find in other foods. So, this is one good reason to start consuming walnuts if you want to protect your body effectively against free radicals.

  1. Brain functions are improved

The omega-3 fatty acids, vitamin E, folate, and other nutrients contained by walnuts help our brain function well and protect it against degenerative diseases. When provided to children, it promotes great brain development and reduces the occurrence of ADHD. If we think about it, walnuts do look like small brains, which makes it even more obvious how important they are for this particular organ.

  1. The health of your digestive system will also be boosted

The key to great health and a strong immune system is a healthy gut. If we manage to maintain a healthy gut flora, everything will work right. Luckily, eating walnuts will help you grow your gut microbiota. It was also noticed that besides the growth of healthy bacteria, the level of butyrate also increased. This is a type of healthy fat that promotes gut health overall.

  1. Could keep diabetes at bay

Those that suffer from type-2 diabetes could benefit from having walnuts in their diets. In patients that started consuming walnuts was noticed an improvement in their metabolic parameters. A quarter of a cup of walnuts consumed on a daily basis can reduce the levels of fasting insulin. This treatment lasted for just 3 months until this kind of results were obtained.

  1. Could improve fertility in men

Not very many people know that walnuts can contribute to boosting men’s fertility. It was noticed that men who consumed a diet that also included walnuts had sperm of better quality. The sperm presented better motility, vitality, and morphology. Thus, if a man wishes to increase the chances of having a child, adding walnuts to his diet could be a very good step forward.

  1. Blood pressure could be lowered

It is well known that high blood pressure levels can lead to strokes and heart diseases. A decrease in blood pressure was noticed among people that followed a Mediterranean diet improved with walnuts. The results were more promising than in the case of people following similar diets that were supposed to help with lowering blood pressure. About 1 ounce or 28 grams of walnuts per day should suffice to keep blood pressure in normal values.

  1. They can cleanse your guts

Walnuts maintain the health of your guts by aiding with toxin removal and cleansing. Thus, if you have slow bowel movements or suffer from constipation, adding walnuts to your diet will prevent such episodes from occurring. This super-food has this kind of properties due to the fact that it can increase the number of healthy bacteria in your gut.

  1. They lower bad cholesterol

Both triglycerides and LDL, also known as bad cholesterol, were linked to the appearance of various heart conditions. If you want to reduce the risks associated with having bad cholesterol in your organism, you should start consuming walnuts. They contain healthy fats that are actually useful to your organism, compared with the unhealthy fats we find in processed foods.

Side-effects of consuming walnuts

  • They can lead to weight gain

While it is true that walnuts can promote weight loss by keeping you fuller for longer if you eat too many walnuts you can end up gaining weight instead of losing it. This is due to the fact that walnuts have high energy levels, so you need to consume them with moderation.

  • They can trigger food-related allergies

Like other nuts, walnuts can also be responsible for the appearance of allergies. If you are not sure whether you are or not allergic to walnuts, you should consume them with care at first. In case you notice any sign of allergy, stop eating walnuts and contact your doctor.

  • The appearance of swellings and rashes

This kind of side-effects can appear in the case of people that show increased sensitivity to walnuts. In case you are sensitive to other kinds of nuts, there are high chances that your body will react in the same manner to walnuts as well.

  • They can trigger diarrhea

While walnuts can improve gut health, they can trigger diarrhea in case your body has an allergic reaction to this type of nuts. If you notice diarrhea occurring shortly after eating walnuts, you should talk to your doctor and avoid consuming them for a while. In case you want to try eating walnuts again, you should proceed with care.

  • It is possible to experience nausea

In spite of all their health benefits, walnuts are, after all, included on the list of allergens. This is due to the fact that walnuts contain antibodies that stimulate the white cells of our body to produce histamines. Once they are present in a significant quantity, we may experience stomach pain, nausea, and diarrhea.

  • Swelling of the tongue or throat

These side-effects are listed among the severe allergic reactions of walnut consumption. They occur only in the case of people that are extremely sensitive to walnuts and can lead to serious breathing problems. Calling the paramedics, in this case, is mandatory.

Some Facts and Questions about Walnuts

When we talk about the ultimate health foods, we can’t leave nuts from the list. Having high in protein with rich healthy fats and low carbohydrates, nuts are the best food to stimulating the process of burning the excess fat and excess some extra pounds away from your body. Additionally, other than being healthy to be consumed, nuts are also a good handy snack that can be mixed with any food like salad or veggies smoothie to get a maximal protein intake.
There are a variety of nuts that could help with your diet and healthy lifestyle. The most popular ones are almonds and walnuts. With the information being said, below are the information about almonds and walnuts for your healthy diet.


Compare Calories Intake of Almonds and Walnuts, and Its Contribution to a Healthy diet
A serving of 1-ounce unsalted almonds which is counted around 20 to 24 nuts has the calories intake of 163 including 6 grams of protein. While for walnuts, a serving of 1-ounce unsalted walnuts around 8 to 11 nuts provides you 185 calories intake, 4.3 grams of protein, 3.9 grams of carbohydrate, 1.9 grams of dietary fiber and 18.5 grams of total fat, including 1.7 grams of saturated fat. Consuming both almonds and walnuts could reduce the rise of blood sugar in your body. It is also stated by the University of Michigan Health Center that both almonds and walnuts are the only nuts that contain an omega-3 fatty acid that could help to burn your body fats. The minerals of calcium and potassium in almonds and walnuts can also strengthen your bones and teeth as well as balancing your body fluids and steadying your heart beats.
The side effects on consuming walnut on a daily basis
If you consumed walnuts on daily basis with the right amount, it will help the process of burning fats in your body. Taking the right amount could also improve your blood sugar level as well. But you need to remember that every healthy meal should be balanced with the right amount of physical exercise and a good time of rest, if you fail to fulfill both and consumed it too much every day, consuming too many could give you a digestive problem and cause of bloating and constipation that would upset your stomach. Not only that the vitamin E containing in nuts could develop diarrhea if you consumed it over 100 grams or 25 mg of vitamin E which exceeds the requirement of vitamin E intake for your body that only needed 15 mg daily. Eating too many walnuts could put you some weight if you are not doing any exercise or balancing your meal as well as toxicity effect that can lead to breathing problem and pains.


The normal intake of Walnuts Consumption in a day
It is recommended to consume five to seven shelled walnuts a day to treat diabetes as well as reducing the risk of cancer. walnuts are also said to be a good diet snack, but never consumed it over the standard intake as eating too many walnuts could cause you bloating and digestive problems.


Which one is better for your health: Almonds or Walnuts
Depending on which condition you want to improve, both almonds and walnuts are good for your health. For example, if you want to improve your body weight, almonds are probably better to be consumed daily. A certain study said that most of almonds eaters were able to lose 65% of their weight compared to those who didn’t. Almonds are also rich with nutrition such as fibre, protein, electrolytes, and vitamin E that can be good for your body, skin, and health. On the other hand, if you want to improve memory and your overall healthy lifestyle, Walnuts is better. The omega 3 fatty acids that contained in walnuts could be used as the treatment of arrhythmias. Its anti-inflammatory acids could treat Arthritis and Autoimmune Diseases. Daily consumption of both almonds and walnuts could also improve your brain performance and prevent both dementia and Alzheimer. So with the overall discussion, both are a tie when it comes to its health benefits.


Is it okay to eat walnuts every day?
Like in the point of the normal intakes of both almonds and walnuts, consuming walnuts daily is okay. But the thing you should remember is to eat it in the right amount or around seven shelled of walnuts a day and never more than that. Eating too many walnuts will cause a digestive problem as well as a bloating stomachache.
Best time to consume both walnuts and almonds
There is not set prescribed time on when to eat them but the time you eat these nuts can alter the benefits you want to get from it. So if you want to consume walnuts or almonds for diet, it is better to pickpocket the nuts with you every time with the safe amount to be consumed ( seven shelled for walnuts and 23 or 1-ounce for almonds). If you want to improve your heart condition, you can consume both almonds and walnuts in the breakfast to get more energy intakes. Eating walnuts at night could also control your body fats and improving the quality of your sleep.

That is all about health benefits and the uses of walnuts! Always remember that consuming walnuts are good for your body but over consuming it will cause you a bad side effect, always be aware of how many nuts you consume a day and remember to take a physical exercise as well to balance your healthy life!

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