Are Walnuts Good For You? – 9 Amazing Walnut Health benefits


Are Walnuts Good For You? - 9 Amazing Walnut Health benefits

Walnuts are a big feature in my diet, mainly as they are so rich in those omega 3 fatty acids that help keep hormones and mood stable, and the brain sharp and focused. But are walnuts good for you? Here are the 9 Amazing Walnut Health Benefits that will make you see this nut in a whole new light.



Walnuts are High in Omega 3's

Nuts of all kinds are mother nature’s perfect food for us – they are packed full of plant protein, healthy fats, fiber, antioxidants, and an abundance of vitamin and minerals. Nuts are often overlooked in our diet but we have been eating them since the beginning of time, when their amazing properties helped give us the strength and muscle power to fight off those saber toothed tigers. And it doesn’t get more caveman than that!


Californian Walnuts are the Best!

They really are the perfect, natural and wholesome food for us.
My personal favorite type are the Californian walnuts, they are by far the biggest and tastiest, and they are at their best when they look plump (see picture) and not dried up and shriveled. They are highly perishable and go rancid quickly so should always be stored in an airtight container in the fridge.

For best results buy organic and raw where possible, and ALWAYS eat the skins as this is where 90% of all their nutrients and antioxidants lie.





Yep, walnuts contain unique antioxidants that are only available in a couple of other foods. And why do we need antioxidants? Why to keep us young of course! Antioxidants are vital for a healthy body and mind, mainly because they repair the damage done by those DNA damaging free radicals that accelerate the aging process.

The antioxidants found in walnuts have powerful and remarkable free radical scavenging abilities, and their polyphenols can even help prevent the liver damage caused by chemicals or drugs.



Healthy Glowing Skin

The high levels of B Vitamins and antioxidants in walnuts that help them to be free radical scavenging superstars, will also boost your complexion and make your skin glow, making them a fantastic anti aging food. Eating walnuts alongside other super foods, especially a high quality green super food powder will not only enhance their abilities even more, but give you many other green super food powder benefits that aren’t even on this list.



Walnuts, although high in fat are satiating, and being satiated will stop you from craving sugar and other junk foods. In fact, feeling satiated for a long time after a meal is the BIGGEST factor in weight loss and weight maintenance.

Add to this the fact that the omega fats, fiber and antioxidants in walnuts make them a low GI food that will help keep blood sugar under control, makes this a great weight loss food. Make sure to eat them only in moderation instead of an unhealthy snack.

Keeping sugar levels under control with a low GIycemic diet will keep you fuller for longer, and reduce your risk of many diseases such as diabetes, obesity, heart attack, stroke and many cancers. Find out more on swapping your diet to a low GI diet simply and easily in my post ‘changing to a low GI diet’ where you will find easy steps and top tips on making that change for life.



New and exciting research on walnuts specifically, has discovered eating 68 grams (2 handfuls) of walnuts a day significantly lowers your risk of breast and prostate cancer, and reduces prostate cancer growth by 30-40%. The same study on mice showed that 2 handfuls a day also halved breast cancer risk, and slowed down the growth of existing tumors.



Strong Heartbeat

Walnuts contain L-Arginine, which is an amino acid well-known for its vascular health benefits. The walnut’s high amounts of anti inflammatory omega 3 alpha-linolenic fats (ALA) may help stop the formation of pathalogical blood clots. And those who eat a diet high in ALA are also not as likely to suffer a fatal heart attack AND have a 50% lowered chance of sudden cardiac death.

The good news here is that you only need to have 4 walnuts a day to raise significantly your blood levels of ALA. Walnuts also keep your cholesterol levels healthy, which is another factor in heart disease.



Walnuts contain vitamin E, melatonin, folate and many antioxidants, all of which are neuroprotective compounds that keep the brain healthy and reduce symptoms of mental illness such as depression and anxiety. The vitamin E and flavenols also help to destroy the free radicals that cause dementia in the first place .



These fantastic nuts can be a great help to those with diabetes, as their fats have been shown to improve metabolic parameters and significantly reduce fasting insulin levels. These results were found after eating just half a cup of walnuts a day, which is roughly a large handful.


8. HELPS SLEEPMelatonin Helps you Sleep

Walnuts contain a compound called melatonin, which is basically the sleep hormone our bodies produce in the pineal gland to regulate our sleep and wake cycles.

We already produce this hormone naturally, but sometimes not enough as our natural cycles can be out of rhythm, which is often due to electromagnetic waves radiating from mobile phones, wifi, internet, light pollution, and a million other of those modern day stressors that can mess with our natural circadian rhythms.

The melatonin in walnuts can help give our blood melatonin levels the boost they need to induce sleep naturally. And if you do happen to be struggling with sleep then it may be wise to turn off your internet connection and mobile phones at night, which may help as well.



If you want your man to boost his sperm quality, vitality, mobility and morphology then get him eating 75 grams of walnuts a day and see the magic happen. This is due to their high levels of omega 3’s and 6’s which sperm love.

Not only that, but they are an easy and convenient snack to take out, or eat on the go, so you can easily slip them into his lunchbox.



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Stefanie Taylor
I have studied nutrition for many years, and have since discovered that a plant based diet has been the most beneficial to my health and body. I have more energy and zest for life than I have ever had and this website is dedicated to helping others who wish to know more, and start out on this lifestyle.

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19 Comments on "Are Walnuts Good For You? – 9 Amazing Walnut Health benefits"

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It is great to learn about all of the health benefits of walnuts because I really enjoy them. I have actually been trying to increase my omega-3s with minimal supplements so it is great to know that walnuts are a great source of those.

I also didn’t know that most of the nutrients were in the skins. Usually I get the walnuts that are already crushed so many of the skins are gone. I’ll definitely have to check out the California walnuts. Thanks for the great suggestion.

How many walnuts should you eat to start expecting some benefits?


Wow they certainly are a very nutritious food! The list is quite extensive and I really like the fact that it can help with sleep. Having struggled with broken sleep for a while now, I would definitely give this a try. In fact, I’m going to add it to my morning porridge from now on!
Thanks for this in depth article that I am surely to bookmark.


What interesting blog! I did not realize that walnuts were so high in antioxidants. The fat from nuts is a great hunger suppressor. As a personal trainer I often recommend nuts as a dietary tool for folks trying to lose weight. Getting clients off sugar can be difficult, but I find that a little handful of nuts during the day a couple times a day provides the satiation necessary to keep to diet goals. I typically recommend almonds, but after reading your blog will add walnuts to that list.


Wow, I knew nuts are good for you but I did not know that walnuts were THAT GOOD for your health. I find them really tasty and it would be easy to get into the habit of eating them every day.
Are there other nuts that you would recommend as well?


Wow, seems there’s every reason to get munching walnuts! Other than just eating them as they are could you recommend some yummy ways to incorporate them into ones diet? I’d be keen to get them in but don’t particularly like plain walnuts. Cheers!


I think walnuts are my favorite nut. I love them because of their taste, texture and nutritional profile. This year I started to wean myself from dairy by making nut milk and butters. I’ve mostly stuck to cashew and almond, but after reading your post, I thought oh, wow! I should try making walnut milk! Have you ever tried walnut milk? Just curious how it turned out if so. Thanks for your post. I enjoyed it.

Maurice Jackson

I was drawn to this post by its title. See I know that nuts, in general, are good for you. However, I never knew the enormity of the benefits. I do eat a lot of walnuts but never the skin. Thanks for the heads up.


I love eating walnuts and I even love them more now that they have so many great health benefits.
In your opinion, can you eat too many nuts? I eat about 2-3 handfuls every day but I was told by someone that it’s too much.


Great, Thank you so so much for sharing such great information with all of us, indeed walnut has a lot of health benefits and you have explained this really well. This article is a “Must Read” for everybody. Mostly people don’t know these benefits in such details as you have explained.