In many studies conducted over the years, it is found that nuts have high nutritional values and are good for health. One of them being more than others – the walnuts! Yes, you read it right. Your favorite nut is not only high in nutrition with many health benefits but also delicious! Want to know how, why, and everything about walnuts? We bring you all the info you need on walnuts and some fun ways to consume them. Let’s dive into it.

All about walnuts (Nuts)

1.  Why Are Walnuts Beneficial?

2. Benefits Of Walnuts

3.  Be Mindful Of Consuming Walnuts

4. Ways To Consume Walnuts

5. FAQs On Walnuts

 Why Are Walnuts Beneficial?

Health benefits of walnuts - Nuts

Walnuts have a reputation for being a high-calorie and high-fat food. They are made up of 65per cent fat and about 15 per cent of protein. Walnuts are well known for being high in monounsaturated and polyunsaturated fats and omega-3 fatty acids. What people don’t know is it’s low in carbs and consists more of fibre, which is a necessity for your body.

Walnuts are quite dense in nutrients and provide heart-healthy fats. They are loaded with Vitamin E, Vitamin B6, folate, thiamin, and Phosphorous.

Benefits Of Walnuts

Components of walnuts

Heart Health: Heart disease — or cardiovascular disease — is a broad term used for chronic conditions related to the heart and blood vessels. In many cases, the risk of heart disease can be reduced with healthy lifestyle habits, such as eating nuts. Walnuts help in lowering cholesterol levels and have compounds that have anti-inflammatory properties that prevent the formation of blood clots. Eating a few walnuts a day may help reduce blood pressure too.

Reduces Inflammation: Inflammation is the root of many diseases, such as asthma, arthritis, eczema, and type 2 diabetes. The polyphenols in walnuts may help in fighting inflammation. Omega-3 fat, magnesium, and the amino acid arginine in walnuts may also decrease inflammation.

Boost Immunity: Punched with the goodness of protein, anti-inflammatory omega-3 fats, antioxidant vitamin E, Copper, and Vitamin B6. Walnuts are an excellent source of several vitamins and minerals. Vitamin B6 and copper are known to help in strengthening one’s immune system. You can either have them raw or make them with some cereals, but walnuts do add a crunch to your daily diet.

Aids In Weight Loss: Walnuts are dense heart-healthy unsaturated fats that make them great for weight loss. The presence of omega-3 fatty acids and vitamins helps suppress hunger and makes you feel full. Walnuts reduce your appetite and help with weight loss. A handful of walnuts every day could help to stimulate fat loss and promote healthy body weight.

Good For Hair: Walnuts work wonders for the hair; they’re a great source of biotin, or vitamin B7, which is thought to help hair grow stronger and longer, prevent hair loss, and improve hair texture. Walnuts are also a good source of fatty acids which helps strengthen hair follicles. Vitamin E helps give your hair a healthy shine. Walnuts, whether consumed or applied externally as an oil, keep hair healthy and shiny.

Good For Skin: Consuming walnuts helps the skin look younger and healthier due to the powerful antioxidant, vitamin E. Vitamin E in walnuts may help fight the free radicals caused due to stress. This helps delay the aging process. Anecdotal in walnuts may help make your skin glow too. You may use a face pack for the same. Add four walnuts, two teaspoons of oats, one teaspoon of honey, one teaspoon of cream, and four drops of olive oil in a blender. Blend well to make a smooth paste. Apply it to your face and let it dry completely. Wash your face with warm water while massaging in a circular motion.

Reduces Risk Of Cancer: Walnuts are rich in nutrients like omega-3 fatty acids, phytosterol, and antioxidants. These bio-active components may have anti-cancer properties, which not only prevent the growth of tumors but also reduce the risk of developing breast and prostate cancer.

 Be Mindful Of Consuming Walnuts

Nuts (Walnut) benefits for skin

Too much of a good thing can be harmful; consuming too many walnuts can be that. Walnuts are very healthy, but some people are allergic and must avoid them. If the person develops a rash or hives or difficulty breathing after eating walnuts, medical attention should be sought. Walnuts are dense in calories, and excess walnut consumption can lead to weight gain and not loss. High consumption of walnuts has also been linked to diarrhoea, because of the high oil or fiber content in them. Consuming too many walnuts is thought to cause kidney stones due to their oxalate content.

Be mindful of how much you consume walnuts.

Ways To Consume Walnuts

Include walnuts in your daily diet by either adding walnuts to your breakfast cereals like porridge, oats or muesli or by taking 1-2 walnuts with two soaked almonds every day in the morning. We have also shortlisted some interesting recipes that are filled with the richness of walnuts.

Walnut Salad


  • 50 grams walnut
  • Three apples, chopped finely
  • Two sticks, celery pieces
  • Half tsp sugar
  • A bowl of cabbage, grated


  1. Cut the apple into small pieces and mix the sugar.
  2. Add celery and walnuts.
  3. Soak grated cabbage in cold water for an hour and strain the liquid.
  4. Place the grated cabbage in a serving bowl.
  5.  Decorate with apple slices and whole walnuts.

Baked Mushrooms With Walnuts

Image: 123rf


10 -12 mushrooms

7-8 whole walnuts

1 Small onion

Half cup of tomato puree

One small Capsicum

One garlic clove

1 tsp crushed red pepper

2 tsp olive oil

Few coriander leaves

Salt for seasoning


  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Clean and wash mushrooms. Partially boil them for 10 to 15 minutes.
  3. Once they are cooled, cut and remove the stems.
  4. For the stuffing:
  5. Add one teaspoon of oil in a pan, saute finely chopped garlic and onions for five minutes, add finely chopped capsicum, and pureed tomatoes.
  6. Add washed and crushed walnuts to the above mixture.
  7. Spice up the mixture with salt and crushed red pepper.
  8. Cook for 10 minutes on a medium flame, garnish with freshly chopped coriander leaves.
  9. Sprinkle a little salt over the mushroom caps and fill them with sautéed walnut mixture.
  10. Finally grease the baking dish with one teaspoon of olive oil. Arrange stuffed mushrooms in the dish.
  11. Bake for 20 minutes and serve it hot.

Coffee And Walnut Cupcakes


For the cupcake

100g butter, well softened

100g light brown sugar

100g flour

Two large eggs

2 tsp instant coffee, mixed with 100ml boiling water, then cooled

25g walnut half, chopped, plus 12 more for the tops

For the topping

200ml whipping cream

2 tbsp light brown sugar


  1. Heat oven to 180 degrees Celsius
  2. Line the cupcake mold with cupcake cups
  3. Beat the butter, sugar, flour, and eggs with 4 tsp of coffee and a pinch of salt until creamy.
  4. Stir in the chopped walnuts.
  5. Spoon the mix into the cups
  6. Bake for 18-20 mins until lightly golden and springy.
  7. Cool for a few mins in the tin, then lift the cakes out and cool them completely on a rack.
  8. Put the whipping cream, 3 tsp of coffee, and the sugar into a large bowl.
  9. Beat them together using a hand blender or whisk until stiff peaks are formed.
  10. Spread a dollop of the coffee cream onto the top of each cake
  11. Finish with a walnut half.

FAQs On Walnuts

Nuts - Walnuts Related Questions

Q1. Can heart patients eat walnuts?

A. Walnuts help maintain healthy cholesterol levels and decrease blood pressure, two of the major risk factors for heart disease. They are also a rich source of alpha-linolenic acid (ALA) which is the plant-based omega-3 fatty acid

Q2. How many walnuts should be taken in a day?

A. Seven whole-shelled nuts are the recommended amount of walnuts per day. The side effects of eating too many walnuts can be bloating or loosened stool, both of which don’t sound very pleasant, so it’s best to limit yourself.

Q3. Can we drink water after eating walnuts?

A. Consuming water after having nuts or foods with too much oil content in them may lead to the deposition of fat in the food pipe, resulting in irritation and coughing. … Some say that it is not like we cannot drink a sip or two, but one must avoid consuming cold water and instead sip on lukewarm water.

Q4. What is the best time to eat walnuts?

A. If you want to receive the maximum benefit from nuts, then it’s advised to consume them in the morning. Consuming nuts, along with breakfast, can help you ward off fatigue and smoothly regulate blood pressure in your body. Experts suggest that nuts and dry fruits are some of the healthiest snack options around.

Q5. What happens if I eat walnuts every day?

A. Walnuts are exceptionally nutritious nuts. They have higher antioxidant activity and significantly more healthy omega-3 fats than any other common nut. This rich nutrient profile contributes to the many health benefits associated with walnuts, such as reduced inflammation and improved heart disease risk factors.

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