20 Proven Benefits of Walnuts for Health, Skin and Hair

Nutritional Value of Walnuts

Benefits of Walnuts for Health

1. Good for heart

Walnuts help to prevent cardiovascular disorders that include stroke, chest pain and heart attack as it can reduce the LDL (bad) cholesterol, apoprotein B and triglyceride levels in your body. This is possible due to the presence of monounsaturated and polyunsaturated fatty acids like oleic acid, arachidonic acid and amino acid. The omega-3 fatty acid improves the functioning of the endothelial cells and helps in controlling vascular relaxation and contraction. Adding walnut to your diet will stabilise your blood pressure and is extremely beneficial for treating hypertension.

2. Strengthens immunity

One of the major benefits of eating walnut is directly associated with your immune building power. A number of essential minerals like manganese, copper, magnesium, potassium, calcium, iron, zinc and selenium are found in walnuts. These helps to keep your body fit and ensures proper functioning of all your organs. Moreover, walnuts act as a vegan source of omega-3 fatty acid, which is otherwise typically present in fish oil. A couple of walnuts a day reduces the chance of catching a flu and protects your body from bacterial and viral attacks.

3. Encourages brain health

Amongst all the nuts, walnuts are considered the most beneficial for your brain. The benefits of walnuts on brain is due to the presence of necessary nutrients and high amounts of Vitamin E. This helps in improving your brain functioning by reducing oxidative damage and inflammation in the brain. Also, eating walnuts can lead to mental flexibility and better memory in children, and enhance the cognitive performance in adults. The high concentration of DHA along with significant amounts of iodine and selenium is exceptionally useful in treating chronic neurodegenerative disorders such as dementia and epilepsy.

4. Aids digestion

Walnuts help to improve the digestive health of your body by boosting the amount of good probiotic-type bacteria in the gut. These bacteria, called microbiota, ensures proper digestion and increases the metabolic activity of your body. The antioxidants in walnut cleanses your internal digestive tract and detoxifies your body by flushing out toxins and waste residues. The dietary fibres in walnut helps to maintain gastrointestinal regularity and treats constipation. At the same time, consumption of excess walnuts can cause stomach pain, gas and bloating.

5. Regulates diabetes

One of the most significant benefits of walnuts for diabetic patients refers to its effectiveness in controlling and reducing the risk of type 2 diabetes. Walnuts are considered as a satisfying diabetes-friendly snack because of its low carbs and high protein, fibre and healthy fat count. Although eating walnuts won’t affect your blood glucose level, it is important to consume it in a controlled portion. Walnuts for diabetic people are recommended, only when they are unflavoured and organically roasted.

6. Helps with weight management

The benefits of walnut for weight loss attributes to its ability to make you feel sated and full. The omega-3 fatty acids in walnuts are known to reduce the risk of obesity by suppressing your appetite and lowering down junk food cravings. Walnuts can be easily added to your weight loss diet as it contains essential antioxidants and phytonutrients that prevents your body from turning weak and fragile. They are also a great option for healthy post-workout snack as it gives you instant energy without adding carbs to your body.

7. Enhances bone health

Walnuts are excellent resource to reduce copper deficiency in your body and cut down the risk of osteoporosis. Loss in bone density can weaken your bones, making them prone to fracture and dislocations. Daily consumption of walnuts provides adequate supply of calcium to your bones that protects against bone demineralization. The high amounts of phosphorous and magnesium in walnuts help to improve calcium absorption and deposition, as well as reduces urinary calcium excretion. Moreover, the alpha-linolenic acid found in walnuts is associated with healthy structural development of bones.

8. Effective during pregnancy

As mentioned earlier, walnuts are full of essential nutrients such as folates, riboflavin and thiamine. They also contain vitamin E in the form of gamma-tocopherol and are a rich source of omega 3 fatty acids. All these elements are extremely necessary for ensuring the proper development of the eyes and the brain of the foetus. The benefits of walnuts during pregnancy is also related to strengthening the immunity of expecting mothers and helping them with postpartum depression. Walnuts also play an important role in the development of the foetus’s lungs and may prevent the risk of asthma and other respiratory complications.

9. Heals inflammations and infections

The fatty acids and antioxidants in walnut act as a source of inflammation-fighting healthy fats that helps to reduce inflammatory disorders such as allergy, asthma, arthritis and eczema. The rich polyphenolic compounds and phytochemical substances present in walnut not only helps to treat swellings, but also supports in repairing the damage caused by inflammation. Moreover, black walnuts are said to be very useful in treating and protecting your body from fungal outgrowths. You can experience the benefits of walnuts oil by topically applying it on your body to cure inflammations and get rid of minor fungal infections.

10. Reduces the risk of breast cancer

In the past ten years, breast cancer patients all over the world have increased by more than 20%. It’s high time that we start taking this seriously and protect ourselves from this deadly disease. The rich content of polyphenol ellagitannins in walnuts helps to reduce the risk of hormone-related cancers like breast, colorectal and prostate cancer. The various antioxidants like melatonin, γ-tocopherol, and carotenoids found in walnut boosts the self-destructive power of cancer cells, which helps to control tumour growth. A report published in 2009 by the American Association for Cancer Research, also claims that eating a handful of walnuts everyday act as a preventive measure against breast cancer.

Benefits of Walnuts for Skin

1. Reduces scars and pigmentation

Walnuts are amongst the few wonder ingredients that help to lighten your skin tone naturally. Eating walnut has a direct impact on your skin pigmentation as it eliminates toxins and clears your skin pores, giving your face a radiant appeal. Add few drops of walnut oil to any of your regular home face packs to even out your skin tone. Also, applying this delicate nutty oil on your scars can help in regeneration of skin cells that gradually reduces the appearance of scars and marks on your skin.

2. Provides excellent skin nourishment

Walnuts are a brilliant source of healthy fats, protein, copper, calcium, manganese and other vital nutrients. They contain both omega-3 and omega-6 fatty acids, that are great for strengthening the membranes of your skin cells. The antioxidant compounds in walnut helps to lock in the moisture and nourishes your skin from within. Gently massaging your face with warm walnut oil once a day will heal dry and dull skin, as well as encourage the growth of new radiant skin cells.

3. Helps to get rid of dark circles

Dark circles and puffy eyelids can be symptoms of various health disorders such as sleep deprivation, fatigue, stress, and eczema. The skin under your eye is very delicate and it’s important to keep it well hydrated. The antioxidants and Vitamin E found in walnut sooths the sensitive skin around your eyes and helps to lighten the area. Apply few drops of warm walnut oil over your eye bags on a regular basis and notice how miraculously it helps to relax your eyes, reducing puffiness and dark circles.

4. Protects your skin from sun damage

Prolong exposure of your skin to the harmful UV rays of the sun can damage your skin cells. The benefits of eating walnuts also include its effectiveness in preventing suntan and sunburn. Walnuts contain vitamins B, B1, B2, E and niacin that contributes in healing and enhancing the texture and quality of your sun damaged skin. The high levels of antioxidants present in walnuts protect the outer layer of your skin from UV radiation by preventing cell breakdown.

5. Prevents signs of skin aging

Nuts, in general, are great for preserving the natural firmness of your skin. Walnuts, on the other hand, are even better due to its high omega-3 content as it is very useful in slowing down the process of skin aging. The antioxidants, B vitamins, together with vitamin C reduce the appearance of wrinkles, fine lines and age spots on your face. Due to the mild greasy texture of unprocessed walnut oil, you can use it both as a moisturiser and toner on your skin.

Benefits of Walnuts for Hair

1. Stimulates hair growth

The benefits of eating walnuts aren’t just limited to your skin and health, but is also very effective for your hair. Walnuts are a rich source of potassium, omega-3, omega-6, and omega-9 fatty acids. These help to strengthen your hair follicles and reduce hair breakage. The natural essential oils present in walnut keeps your hair moisturised and promotes blood circulation to your scalp. This helps to stimulate hair growth and prevents hair fall. A hot oil treatment at home using walnut oil is a quick fix to get healthy, strong and long hair.

2. Reduces dandruff

It can be pretty embarrassing to notice grey or white flakes of dead skin cells from your hair onto your shoulder and clothes. The occurrence of dandruff can be treated my maintaining a healthy hair care routine. Using homemade walnut hair mask can be hydrating and acts as an effective measure in preventing dandruff. Also, the antibacterial properties of walnut help to reduce and eliminate dandruff. Walnuts are natural anti-inflammatory agents and hence, can provide relief from the symptoms of this chronic scalp condition as well.

3. Acts as a natural hair highlighter

You can add natural highlights to your hair using the powder of raw walnut shells. It will temporarily darken your original hair colour to give it an intense texture. Alternatively, you can make your own DIY hair dye to cover all your grey hair by using the actual black walnut husks. The assorted proteins in walnut boost the natural shade of your hair, without making it dry and rough like the artificial chemical-induced hair colours.

4. Adds volume and shine

Walnuts contain an important protein called keratin, that helps in improving your hair structure. Keratin is also known to protect your hair from sun damage and enhance your hair texture. This is why massaging warm walnut oil on your hair and scalp will keep your hair shaft moisturised, lustrous and shiny. The fatty acids in walnut also contribute in providing your hair with nourishment that leads to thick, smooth and healthy hair. Also, using chemical-induced serums and hair gels to cut down frizz can destroy your hair follicles. Walnut oil acts as a natural remedy to add shine to your hair without any side-effects.

5. Keeps your scalp healthy

A well-nourished scalp ensures healthy hair follicles. The benefits of eating walnuts also include its effectiveness in detoxifying your body that helps in maintaining a clean and healthy scalp. Walnut oil can effectively treat scalp disorders like dermatitis, pattern hair loss, allergies and ringworm, all thanks to its anti-fungal properties. Walnut extracts can be used to cleanse and exfoliate your scalp skin to get rid of dead skin cells, grease and impurities. Make your DIY hydrating hair mask using walnut oil, yogurt and olive oil to keep your scalp hydrated and reduce itchiness, inflammation and soreness.

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