Health Benefits of Walnuts

Health Benefits of Walnuts: Walnuts are round, single seeded stone fruits that grow from walnut tree. They are packed with healthful fats, protein and fibre they are good for the heart, help in weight management, plus other benefits. They can be found in china, iran, eastern north america.
Walnuts can be eaten raw, roasted, salted or unsalted.
In this article, we are going to talk about walnuts and its possible benefits to our health, how to add walnuts to our diets and some health risks of consuming too much walnuts.



Healthy Heart

Walnuts improve your heart’s general wellbeing. The monounsaturated and polyunsaturated fatty acids found in walnuts have been shown to decrease bad cholesterol and triglyceride levels. This helps in the fight against cardiovascular diseases like stroke and heart attack.
It was found in a research in 2013 that, walnuts can enhance the process of eliminating harmful cholesterol and also that it can benefit endothelial function.

Weight Management

Studies have shown that, if you consume nuts everyday, you tend to use up a lot of energy when you are resting. To put it simply, you lose more weight when you consume nuts, especially walnuts. A study published in the american journal of clinical nutrition also found that women who reported rarely eating nuts had actually on weight or had the tendencies of putting on weight.

Bone Health

Walnuts are a very good place to get the copper mineral. Severe copper deficiency is associated with lower bone mineral density and an increased risk of osteoporosis. This is a condition where bones become thinner and less dense, this causes bones to fracture or break easily. Another importance of copper is the maintenance of collagen and elastin, these are major structural components of the body. Our bones would find it hard to repair themselves without copper, this could lead to joint dysfunction.
Manganese found in walnut too, has been able to fight osteoporosis, as well as calcium.
For bone formation, walnuts have magnesium. This mineral helps in the absorption cacium into the bones.


A study once showed that rats with manganese deficiency have shown to have more probabilities of having seizures.
Low manganese level in the blood has shown to also shown to be the cause of seizure in people. Though this is not proven.

Risks and Precautions

Consuming walnuts does not cause weight gain. But walnuts are high in calories and it is going to be wise to consume them sparingly, to avoid this risk.
Research has also shown that too much walnuts could cause diarrhea. This could be as a result of its high oil or fibre content.
Also, if you are allergic to nuts, i advise you stay away from walnuts. Some of the reactions include, difficulty breathing, rashes. Be sure to see a doctor if this occurs.
Consumption of walnuts by kids should be under an adult’s supervision as this could lead to choking from pieces of walnut.

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