What Are the Benefits of Walnuts? What Are Walnuts Good For?

Walnuts are a popular nut due to their nutritional values, nourishing properties, and delicious taste. The rich fatty acids, antioxidants, vitamins, and minerals contained in walnuts can benefit various health conditions, ranging from heart diseases and brain disorders to memory issues, diabetes, cancer risk reduction, and skin health maintenance. Incorporating walnuts into the diet can support a healthy lifestyle.

What Are the Benefits of Walnuts?

The benefits of walnuts come from their high content of omega-3 fatty acids, protein, fiber, antioxidants, and other essential nutrients. Some of the benefits of walnuts are detailed in the following subheadings:

Antioxidant Effect

Walnuts have a higher antioxidant content compared to other nuts such as hazelnuts, peanuts, cashews, and almonds. The antioxidant activity of walnuts comes primarily from compounds like selenium, vitamin E, melatonin, and polyphenols found in their skins. These compounds can help lower LDL levels, commonly known as "bad cholesterol," protecting the heart from diseases associated with this condition and also supporting thyroid function.

Anti-Inflammatory

Excessive inflammation in the body can lead to serious diseases such as type 2 diabetes, cancer, heart disease, and Alzheimer’s. The anti-inflammatory compounds in walnuts, such as ALA, omega-3 and omega-6 fatty acids, magnesium, amino acids, and arginine, can combat oxidative stress and reduce inflammation.

Gut Health

An unhealthy gut microbiota can lead not only to improper bowel function but also to inflammation in the body, resulting in conditions such as heart disease, obesity, and cancer. Individuals who consume walnuts regularly may experience better bowel function and a lower incidence of some of the chronic diseases mentioned above compared to those who do not.

Blood Pressure Control

High blood pressure is a significant factor that triggers conditions such as heart disease and stroke. A study conducted in 2019 revealed that walnut consumption resulted in significant improvement in individuals with hypertension and those experiencing high blood pressure. Nutrient-rich nuts like walnuts can help manage high blood pressure, thereby reducing the risk of related diseases.

Healthy Aging

As we age, using physical abilities and staying active can become more challenging. Maintaining physical functions healthily requires a good nutritional regimen. Walnuts contain essential vitamins, minerals, calories, fiber, and fats that help sustain physical functions. It can be said that walnuts are among the best foods necessary for healthy living.

Fertility Effects

Eating walnuts has positive effects on male reproductive health. A study involving 117 men indicated that regular and moderate walnut consumption improved sperm quality and enhanced sperm viability and motility. Men who do not have a proper and healthy diet may benefit from regular walnut consumption, which can mitigate negative effects on sperm cells and support male reproductive health.

Nutritional Value of Walnuts

Walnuts are a highly nutritious food source. They contain more omega-3 fatty acids and have greater antioxidant activity compared to other nuts. The rich nutritional value of walnuts may be related to their protective effects against heart disease, diabetes, intestinal diseases, and certain types of cancer. The nutritional values of approximately 30 grams of walnuts, equivalent to about 6-7 nuts, are as follows:

• Calories: 185
• Water: 4%
• Protein: 4.3 grams
• Carbohydrates: 3.9 grams
• Sugar: 0.7 grams
• Fiber: 1.9 grams
• Fat: 18.5 grams
• Calcium: 2% of the Daily Reference Intake (DRI)
• Iron: 4% of the DRI
• Potassium: 2% of the DRI
• Magnesium: 14% of the DRI
• Folate: 7% of the DRI

In addition to the above, walnuts are also a good source of vitamins and minerals such as iron, zinc, copper, selenium, vitamin C, B3, B6, K, E, choline, and phosphorus. You can incorporate walnuts into your daily nutrition routine to benefit from their potential advantages.

How to Consume Walnuts?

The most commonly preferred way to consume walnuts is by eating them directly as a snack. While the method of consumption depends on personal taste, here are a few suggestions:

• In salads with leafy greens or fruit salads
• Finely chopped or crushed in sauces
• Ground in whole grain bread, pastries, or various baked goods
• As a garnish served with meat products like fish or chicken
• Added to oatmeal or yogurt
• Chopped in pide, lahmacun, or sandwiches
• Used in cakes, cookies, or milk-based desserts

Walnuts can be used in a variety of sweet, savory, vegetable, meat, or baked goods recipes. When consuming or serving walnuts, it’s important to consider the risk of allergies to nuts like walnuts and hazelnuts.

Do Walnuts Have Cancer-Preventive Effects?

Regular and moderate walnut consumption may reduce the risk of certain types of cancer. Studies on walnuts have indicated that they may lower the risk of cancers such as breast, prostate, and colorectal. Walnuts are a good source of polyphenols known as ellagitannins, which exhibit anti-inflammatory effects in the intestines. These anti-inflammatory activities may help reduce cancer risks in the colon and rectum. Additionally, walnuts contain urolithins, which can help block hormone receptors, potentially preventing cancer risks associated with breast and prostate cancer.

Effects of Walnuts on Brain Function

Experts believe that the walnut's structure, which resembles a small brain, may not only be due to its structural features but also its ability to support proper brain function. The antioxidants found in walnuts can reduce inflammation and oxidative stress in the body, contributing to memory, learning abilities, and motor development. They may also assist in recovery from conditions such as Parkinson's disease and depression.

Frequently Asked Questions

Below are some frequently asked questions regarding the benefits and consumption of walnuts:

Do Walnuts Help with Weight Loss?

Although walnuts are calorie-dense, they are a good source of energy production, which can support the weight loss process. A study conducted on obese individuals found that consuming about 48 grams of walnuts or walnut-based food per day reduced appetite and feelings of hunger. The study also observed a decrease in the desire to eat carbohydrate-heavy foods. Walnuts are a food that extends the feeling of fullness and helps with weight loss by balancing blood sugar levels.

What is the Recommended Daily Consumption of Walnuts?

The recommended daily walnut consumption is approximately 30-60 grams, which is roughly equivalent to 1 cup. Additionally, consuming a specific amount of walnuts daily poses no harm.

Can Eating Walnuts Cause Allergies?

Walnuts are among the top 8 foods most likely to cause allergies and can trigger allergic reactions in some individuals. Symptoms of walnut allergy are similar to those experienced by people allergic to nuts, such as hazelnuts and peanuts. These symptoms can include skin rashes, itching, nausea, vomiting, respiratory distress, or serious conditions like anaphylactic shock.

Do Walnuts Interact with Medications?

Thanks to their rich nutritional value, walnuts can aid in the treatment of many health issues. However, they may interact with thyroid medications, so it is particularly important for individuals with thyroid conditions to consult a doctor before consuming walnuts.

If you would like to incorporate walnuts into your nutrition routine, consider seeking advice from a healthcare provider or a nutritionist for guidance.