11 Incredible Health Properties of Walnuts

Walnuts are a source of vitamins and nutrients that help your body develop correctly by strengthening your immune system and preventing disease.
11 Incredible Health Properties of Walnuts
Eliana Delgado Villanueva

Written and verified by the nutritionist Eliana Delgado Villanueva.

Last update: 15 August, 2022

Walnuts are a variety of dried fruits that originate from the walnut tree, which is native to Anatolia and Europe. They can be eaten raw or as an added ingredient in recipes and desserts. In addition, walnuts contain multiple beneficial properties for the human body, which we’ll review below.

Nuts have a unique shape that looks a bit like the human brain. The meat is white, covered by a thin, yellow-brown shell. It also has an outer shell, which is harder, round, thicker, and darker.

Nutritional properties of walnuts

Though some people avoid walnuts because they’re high in calories, they’re a great source of essential nutrients. They’re categorized as a healthy food that promotes wellness. Coinciding with this study conducted by the Institut d’Investigacions Biomèdiques August Pii Sunyer (Barcelona), this food provides:

  • Protein
  • Fatty acid
  • Fiber
  • Antioxidants
  • Sterols
  • Minerals (sodium, potassium, phosphorus, iron, zinc, magnesium, calcium)
  • Vitamins B and E

Although walnuts are small and sometimes hard to open thanks to their hard shells, they’re delicious foods with lots of benefits for your body’s healthy developmentFurthermore, they have a great nutritional value, since according to the Spanish Ministry of Agriculture, Fisheries and Food, 20 grams of walnuts contain the following:

  • Energy value: 122 kilocalories
  • Fat: 11.8 grams
  • Carbohydrates: 0.7 grams
  • Fiber: 1.0 grams
  • Protein: 2.8 grams
  • Water: 3.7 grams

The eleven incredible health properties of walnuts

Walnuts have become one of the most popular snacks in the world. You can use them in all kinds of sweet or savory recipes, but there are plenty of people who prefer them just as they are. After all, they’re filling and won’t ruin your diet.

While walnuts do have a somewhat high fat content, most of it is healthy fat. They’re also a great source of protein and dietary fiber, both important for a healthy and balanced diet. Next, we’ll take a look at the eleven most important health properties of walnuts.

1. They’re anti-inflammatory

According to a study conducted by Hospital Clinico Universidad de Barcelona, wal nuts are a natural anti-inflammatory. As a result, they’re consumption can reduce the risk of chronic illness and premature cell aging.

You may be interested in: Seven reasons to eat more nuts

2. Walnuts help prevent cardiovascular disease

Eating walnuts can help reduce your risk of cardiovascular disease. According to a study conducted by the National Institute of Food and Drug Safety Evaluation (Korea), this food can help lower high levels of all types of cholesterol, except the so-called “good” cholesterol, or HDL.

Everyone knows that high cholesterol is a risk factor for cardiovascular diseases like atherosclerosis, heart attacks, and strokes. So wal nuts, with their high healthy fat and fiber content, can protect your heart.

3. They can improve blood circulation

Improved circulation; 10 Incredible Properties of Walnuts

In addition to better care of your heart, wal nuts are also useful for improving your circulation. This is thanks to the concentration of the vitamin B3 they contain.

In fact, a recent study carried out by the University of South Australia found that eating nuts can improve vascular function. They can also help relax your blood vessels, which lowers your risk of suffering from cardiovascular problems.

4. They can help you lose weight

In spite of being high in calories, moderate walnut consumption can actually help you lose weight. Therefore, while they don’t help you burn fat, they help you control your appetite so you can limit your calorie intake.

According to a study conducted by Purdue University (United States):

“…trials contrasting weight loss through regimens that include or exclude walnuts indicate improved compliance and greater weight loss when walnuts are permitted.”

5. Walnuts improve your nervous system

The vitamins and omega-3 and 6 fatty acids found in walnuts stimulate your nervous system function and improve the health of your neurons and overall brain activity.

In addition, a study conducted by the University of Karachi (Pakistan) also found that wal nut consumption can improve memory and increase your learning capacity.

6. They boost your immune system

The antioxidants and vitamins (B and E) found in walnuts are beneficial for your immune system. Consequently, they have a positive effect on the immune system response to illnesses.

As if that weren’t enough, according to a publication in the journal Nutrients, walnuts contain flavonoids, terpenoids, polyphenols, alkaloids and sterols. Furthermore, all these substances stimulate the immune system and give them a certain antiviral capacity.

7. Liver problems

Treat liver problems; 10 Incredible Properties of Walnuts

Liver disease can seriously damage your liver by impairing or stopping its function. It’s important to learn which foods can cleanse and protect this organ to keep it from being damaged.

According to a study conducted by the University of Sydney (Australia) , wal nuts are a great choice for liver health because they protect against diseases like non-alcoholic fatty liver disease.

8. They prevent osteoporosis

Osteoporosis is a condition that decreases bone mass, causing your bones to become thin, weak, and fragile. You have a greater chance of developing osteoporosis if you’re deficient in minerals like copper, calcium, and magnesium.

Luckily, walnuts are rich in these minerals and are a great choice for bone health. They’re among the foods most highly recommended, according to this study conducted by the University of Illinois, to protect your bones from structural weakening due to aging.

9. They improve your mood

Improve your mood

Stress, fatigue, and bad moods can sometimes be related to a lack of certain nutrients. Some people might reach for something sweet during stressful times but walnuts and seeds can be equally effective.

The natural minerals, vitamins, and according to the University of New Mexico, antioxidants found in walnuts can improve your mood, so eating a serving a day is great for reducing stress.

10. They’re great for your skin

You need vitamin E to maintain healthy, soft, and young-looking skin, and you can find it in walnuts. Therefore, m asks and oils made from them will provide your skin with complete care.

According to a recent study, the vitamin E in walnuts also has antioxidant properties, which help reduce the effects of free radicals on the skin. As if that weren’t enough, the same study states that its anti-inflammatory properties help treat skin diseases such as psoriasis.

11. Walnuts prevent chronic diseases

Walnuts contain a large amount of substances that function as antioxidants, thus reducing the effect of free radicals in the organs. In this sense, a study published in the journal Nutrients showed that frequent consumption of walnuts reduces the risk factors for chronic diseases of various kinds.

The risks of eating too many nuts

As with any other type of food, you should always consume walnuts in moderation. For this reason, it’s a good idea to talk with a nutrition expert first to determine how many you should consume on a daily basis.

If you eat too many it can trigger the development of kidney stones, due to high amounts of oxalic acid, according to this study conducted by the National Food Agency of Sweden.


As you can see, moderate walnut consumption is great for your health. It’s also important to eat a balanced diet and get plenty of exercise. So, a healthy lifestyle will help you get the most out of the nutritional properties of walnuts.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.