Health & WellnessSuper Foods

Eat 5 Walnuts Everyday and See What Happens

It would be an absolute understatement to say that walnuts are just nutritious. With the endless health benefits that walnuts provide, they are one of the most powerful superfoods available. They provide vitamins, fibre, healthy fat, protein and many minerals.

Walnuts have negligible sodium and are cholesterol-free; they have the potential to make your heart healthy and manage your weight. 

They also help in controlling diabetes, preventing cancer, reducing inflammation, regulating sleep and improving your skin condition.

Let’s discuss the benefits of eating walnuts in your daily diet

Eat 5 Walnuts per day and see what happens

1. Decrease Inflammation

People with inflammatory diseases like arthritis, type 2diabetes and asthma can benefit from walnuts.

The polyphenolic compounds in walnuts fight oxidative stress and inflammation. This can actively reduce inflammation and symptoms.

2. Improve Memory

The essential fatty acids omega-3 and omega-6 in walnuts can also improve your memory and cognitive function.

3. Promote Healthy Gut

You will have great overall health if your gut is rich in health-promoting bacteria and other microbes. Eating walnuts can help you to maintain a healthy amount of microbes in your gut.

It is found that any unhealthy composition of microbes in the gut can lead to diseases like cancer and increase inflammation. So, add a handful of walnuts to your daily diet now!

4. Improves the Heart Function

Walnuts can increase the number of lipids in the body, so if you include them in your diet, they can improve the functioning of your heart.

The high omega-3, Oleic acid, and linoleic acid in walnuts help lower the bad cholesterol and thus prevent the risk of heart disease.

It is also found that just eating a few walnuts daily can reduce blood pressure, so people with hypertension can benefit from this superfood.

5. Boosts the Immunity

Add a handful of walnuts to your everyday diet to give the necessary boost to your immune system. The high amounts of antioxidants in walnuts keep your immune system healthy and prevent diseases.

6. Improve Bone Health

Walnuts are an excellent source of mineral copper which plays a vital role in maintaining elastin and collagen in the body. The deficiency of copper can lead to osteoporosis, where the bones become thinner and less dense.

This can lead to fractures and breakage of bones easily. Without adequate copper, the body fails to replace damaged connective tissue, which results in major health issues.

To avoid such conditions, include walnuts in your diet.

7. Help in Managing Weight

Having walnuts will ensure that you are on higher levels of energy, and as walnuts do not have any unhealthy fat, you can munch on them anytime.

You can easily manage your current weight while incorporating walnuts into your daily diet.

8. Improve Metabolism

Walnuts are abundant in minerals like copper, zinc, manganese, potassium, magnesium, iron, etc. These essential minerals can help improve various body functions such as digestion, sperm generation, growth, and development.

Having walnuts every day can boost your body’s metabolism effectively.

9. Helps Controlling Diabetes

The beneficial dietary fats in walnuts can help people with diabetes. People who have Type 2diabetes and are overweight can include a quarter cup of walnuts in their diet t maintain insulin levels in the body.

10. Prevents Cancer

Walnuts can help in reducing the risk of prostate and breast cancer. In recent studies, it was found that walnuts can reduce the size of tumour cells. 

The phenolic compounds and antioxidants in walnuts play an effective role in hindering the growth of cancer cells.

The antioxidants in walnuts help remove free radicals from the body, stopping cancer growth in the body.

11. Improves Skin and Hair Quality

Vitamin E and antioxidants in walnuts help the skin look younger and healthier.

They also consist of gamma-tocopherol, a strong lipid-soluble antioxidant that can remove free radicals from the body.

The B-complex in walnuts helps maintain the skin’s elasticity and protects it from harm.

The regular application of walnut oil under the eyes can help reduce the dark circles, ease puffiness and give a healthy glow.

For healthy hair, apply walnut oil to your scalp and eat a few walnuts daily, as they can strengthen the hair follicles and leave the hair stronger and lustrous.

Additional Benefits

  • Walnuts can immediately boost your energy as they contain many B vitamins.
  • Omega-3 fatty acids in walnuts can improve motor functioning
  • The biotin in walnuts can help you maintain healthy hair and aid in strengthening your nails as well
  • Walnuts can help in improving sperm vitality and motility.
  • They can also clean the digestive system of dangerous parasites.
  • The fatty acids in walnuts can help in the prevention of depression.
  • Walnut oil can soothe the skin and act as an awesome astringent.
  • Black walnut can help in cleaning fungal infections.
  • Melatonin in walnut is linked with better sleeping patterns.
  • The fatty acids can help alleviate stress.

You can include walnuts in your diet in many forms, and recipes like grounded walnuts can be used in salads and sandwiches.

You can also use shredded walnuts in deserts and milkshakes.

Eat raw or roasted walnuts to enhance their flavour; they are a powerhouse of energy. Just keep in mind to store walnuts in their shells in a cool, dark and dry place, preferably at room temperature.


Always make sure you take things in moderation because too much of anything can harm you.

Walnuts are amazing for your health, but having too many of them can cause kidney stones.

Also, people susceptible to allergies should consider a doctor before eating walnuts. So, keep this in your mind before including them in your everyday diet.

Dr Maria

MD. Board Certified physician. Fellowship In Family Medicine UK. 8 years of medical experience in Lifestyle-related health disorders. Graduated from AIIMS – All India Institute Of Medical Science, INDIA

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