7 Beneficial Properties of Walnuts You Probably Didn't Know About

If you want to take full advantage of walnuts, all you need is a handful a day. They may be high in calories, but they're worth it. Learn why in this article.
7 Beneficial Properties of Walnuts You Probably Didn't Know About

Last update: 04 May, 2022

Walnuts are one of the most nutritious nuts and one of the best for your health. They’re high in protein, healthy fats, fiber, natural sterols, antioxidants, vitamins, and minerals. These are more than enough beneficial properties to make walnuts one of the healthiest and tastiest options out there!

Today, we want to take a look at what makes these nuts so great.

The most important beneficial properties of walnuts

They may have certain cancer-preventing properties

Woman checking her breast for breast cancer

Walnuts may contain certain substances that aid in the prevention of prostate and breast cancer.

In a study done on rats, those that were given four whole walnuts for 18 weeks had smaller tumors that grew more slowly compared to rats that were given the same amount of an alternative food.

Therefore, it’s a good idea to include walnuts in your diet in order to reap all of their beneficial properties.

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They are great foods for a stronger heart health

Woman holding a heart toy

These tasty nuts take better care of your heart than almost any other food.

Walnuts are rich in amino acids and arginine, which is why they’re a perfect ingredient that must find a place in the diet of anyone with cardiovascular issues.

Walnuts may help with inflammatory processes

Woman with a bloated belly

The high levels of vegetable fat, omega 3’s, and alfa-linolenic acids in walnuts make them a phenomenal natural anti-inflammatory.

And they may also help you prevent blood clots by improving your blood circulation.

They are full of antioxidants


Walnuts contain great amounts of antioxidants. Thanks to their polyphenols and lipoproteins, they’re a superstar nut.

Make sure to add them to your diet, because they’re extremely nutritious and do amazing things for your body.

They’re an excellent food for your brain

Brain diagram

Walnuts protect your nerves with their vitamin E, folic acid, melatonin, omega 3 fatty acids and antioxidants.

Various studies have found that eating walnuts helps lower your vulnerability to oxidation stress, something that happens as you age.

If you want your brain to work as good as ever for a longer period of time, there’s nothing better than a handful of walnuts a day.

You’ll notice the difference and your brain will be receiving all the nutrients it needs to be in perfect health. It can even be a good supplement for the diet of people who suffer from Alzheimer’s disease.

They’re the best friend of people with type 2 diabetes

Checking blood sugar levels

It has been shown that consuming this nut can pose many benefits for people with type 2 diabetes.

The fat in walnuts is healthy and helps to regulate metabolic factors in people with diabetes, even helping to lower insulin levels to a greater degree when taken on an empty stomach.

If  you have this type of diabetes, a good way to help manage your blood sugar levels is to include a handful of walnuts into your daily diet.

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They help you rest

Woman sleeping soundly

It may seem too good to be true, but something as simple as eating a handful of walnuts will help you sleep better.

Walnuts contain melatonin, an antioxidant that helps you fall asleep and fosters uninterrupted sleep all night.

You’ll get a more restorative night’s sleep and that will make your body much stronger and healthier, since you’ll be giving it the rest it deserves and needs.

They provide the vegetable fat you need

Bowl of walnuts

Your body needs a certain amount of fat every day. Walnuts are rich in the omega 6 fatty acids that are very common in high-fat meat.

This nutrient helps your body regenerate and keep itself healthy, so if you don’t want to get omega 6’s from animal fat, you can always substitute it with walnuts.

Overall, walnuts are an incredible food with countless beneficial properties for your body.

However, it’s important to remember that since they’re high in calories, it’s best to have no more than a handful a day . This amount will be more than enough to enjoy all the beneficial properties that walnuts are able to provide for your health without going overboard with calories.

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  • López León, R., & Ureña Solís, J. (2012). Propiedades antioxidantes de los frutos secos y la disminución del colesterol total y LDL-colesterol. Rev. costarric. salud pública21(2), 87-91.
  • Ma, Y., Njike, V. Y., Millet, J., Dutta, S., Doughty, K., Treu, J. A., & Katz, D. L. (2009). Effects of walnut consumption on endothelial function in type 2 diabetic subjects: a randomized controlled crossover trial. Diabetes care33(2), 227-32.