10 Health Benefits of Walnuts

From trail mix to Christmas cookies, we eat walnuts daily here in my house.  There are some amazing health benefits of eating walnuts (ok, not so much if they are IN the Christmas cookies!).  From improved brain health to reduced risk of heart disease, here are a few walnut health facts that may astound you!

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bowl of walnuts in shell with nut cracker and text overlay


How many walnuts should you eat?

I spent a lot of time this week making Christmas cookies. As a result, I have spent a lot of time eating Christmas cooking INGREDIENTS. As I stood in my kitchen with a handful of walnuts in my hand, I started wondering about the health benefits of eating walnuts.

You hear so much lately about increasing the amount of ‘good fat’ in your diet and nuts are loaded with them. When I started searching the internet for health benefits of walnuts, I was amazed at how good for you these little things are! I can almost justify eating a Christmas cookie or two as long as it has a few walnuts in it!

I have a few bags of walnuts in the house right now and will definitely be looking for more walnut recipes in the new year. Preferably ones that don’t also include a ton of butter and sugar!

How many walnuts should you eat a day for better health? According to the information I found, it is suggested to eat about 200 grams of walnuts per week. 

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Why Are Walnuts Healthy?

What’s the benefit of eating walnuts? Well, they are delicious, of course… but there are a lot more walnut benefits than that. Here are just a few reasons why you should get more walnuts in your diet. 

Strong bones

Walnuts can strengthen your bones and reduce bone loss because they contain a lot of valuable omega-3 fatty acids and magnesium.

Healthy brain and nerves

These fatty acids and monounsaturated fats help to maintain a normal nerve function. That means your brain and nervous system can function properly. The melatonin, which is one of the most valuable hormones that can be found in walnuts, also helps you to sleep normally.

Anti-aging properties

The previously mentioned melatonin can also help you to fight aging. This hormone protects your cells from damage but your body doesn’t produce enough of it when you are old. That is why walnuts really come in handy if you want to stay youthful.

Good blood circulation

Walnuts contain potassium. As a result, eating a lot of them can help keep your blood pressure normal and improve your blood vessel function.

A boost of energy

By eating walnuts every day, you get a nice daily dosage of calories, proteins, and fibers. This will help boost your energy levels. And don’t worry about getting fat – there has been research which shows that eating walnuts doesn’t promote weight gain.

heart shaped bowl of healthy foods and stethoscope

Low cholesterol

Walnuts can help you to lower your cholesterol levels. They are particularly good for people suffering from diabetes or heart problems.

Heart Health

Walnuts contain the amino acid l-arginine. This nutrient may offer cardiovascular benefits to people with heart disease or those who have increased risk for heart disease.

Diabetes management 

The beneficial dietary fats in walnuts seem to improve metabolic parameters in some people with type 2 diabetes

10 Amazing Health Benefits of Eating Walnuts!

How many walnuts should you eat in a day?

Wondering how many walnuts to eat per day? Walnuts are a powerhouse of nutrients, and it’s no wonder that they’re so good for you. A recent study at Harvard discovered how eating walnuts can lead to genetic changes which prevent cancer cells from forming.

With all this amazing news about what these tasty treats may do inside your body – not only will 1-2 per day be enough–you’ll want more!

Walnuts Nutrition Facts 

So, what is it in walnuts that make them so healthy?  They are about 65% fat and about 15% protein. They’re also low in carbs and high in fiber.  Here’s a breakdown of walnut nutrition facts:

A 1-ounce (30-gram) serving of walnuts — about 14 halves — provides the following nutrients:

  • Calories: 185
  • Water: 4%
  • Protein: 4.3 grams
  • Carbs: 3.9 grams
  • Sugar: 0.7 grams
  • Fiber: 1.9 grams
  • Fat: 18.5 grams

yogurt with fruit and walnuts in a bowl on a white surface

Easy Recipes With Walnuts

As you can see walnuts contain a lot of minerals, vitamins and other valuable nutrients. Now that you know all about the amazing health benefits of walnuts, how do you get more of them in your diet?

Start sauteing your stir-fries in walnut oil, toss a few walnuts onto a salad, or into homemade fried rice (make my easy roasted beet salad with blue cheese and walnuts! YUM!) (make my easy roasted beet salad with blue cheese and walnuts! YUM!). Make up a batch of homemade trail mix or chop some up to put in your morning pancakes.

There are so many health benefits of walnuts that we should be throwing a few into just about everything we eat! Check out these sweet and savory walnut recipes for inspiration! What are YOUR favorite walnut recipes? Please share!


2 thoughts on “10 Health Benefits of Walnuts”

  1. I love walnuts,

    they are delicious with any dried fruit like dates or raisins . I have been adding them to my daily diet for 4 months now and I have more energy then ever !

    Though I still believe almonds are also very good nuts due to the fact that they have less fat than any other nut varieties,lots of fibre and a good source of protein.


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