Walnuts: Properties and Benefits


Within the group of dried fruits, walnuts are one of the most consumed foods and, at the same time, with a greater number of nutritional properties. Its high contribution to quality proteins and fatty acids makes it a very beneficial food for the health and the proper functioning of our body and our mind.

In this article, we will show you the properties and benefits of the most outstanding nuts, so you can understand why it is so recommended to include a serving of nuts weekly in your diet.

Properties of Walnuts

There are many properties that walnuts bring to our health, but the most prominent content is their richness in polyunsaturated fatty acids such as Omega-3 and Omega-6 (also known as linoleic). In fact, for every 28 grams of nuts, we take 2.5 grams of Omega-3m a very interesting portion as the medical recommendations are 1.4 grams a day.

Due to this interesting nutritional contribution, nuts bring us very interesting benefits that directly improve our health picture. For example, it helps us regulate cholesterol in the blood, reducing the presence of bad cholesterol or LDL. This benefit is very interesting to reduce the risk of heart disease, as well as control the tension of the arteries.

But, in addition to this benefit, you should know that there are many other properties and benefits of nuts worth knowing. The list is very extensive, but in general terms, you should know that this fruit is ideal for the optimal functioning of the brain, digestive control, memorial, cardiovascular system, etc.

Then we will analyze the most outstanding benefits of nuts in our health, indicating the properties that they provide us and that allow us to be in perfect condition.

Improves brain functioning

It is one of the best-known properties of nuts. This food has always been linked to optimal brain function. It has been shown that having an Omega-3 deficit in the body can lead to the appearance of emotional and neural alterations such as depression, insomnia, and hyperactivity. As nuts are rich in this component, they will help us avoid the appearance of these conditions and to enjoy a fuller life.

But that’s not all: nuts are rich in vitamin B, lecithin, and phosphorus, compounds that improve the functioning of neurons and the brain. Therefore, this is a highly recommended ingredient to prevent the onset of neurodegenerative diseases such as Alzheimer’s.

Reduces LDL cholesterol

We have already commented at the beginning of this article that nuts help us to remove bad cholesterol from the body. Within the medical community, the daily consumption of a handful of nuts is recommended to be able to regulate the body and achieve optimal cholesterol levels.

Stronger body

We must not forget that walnuts are also rich in minerals, especially in potassium and phosphorus. These nutrients help the body produce proteins healthy for the body and, therefore, we have stronger muscles. Athletes often eat a handful of nuts when they finish the sport because they help replenish energy to tone the muscles.

Natural antioxidant

Within the vitamin component, nuts are also a very complete food. Above all, we are interested in the contribution of vitamin E, a type of nutrient that has a strong antioxidant power. This will help us prevent external aggression from conditions and to have a stronger and more protected organism. The oxidation of the body is one of the most frequent causes of premature aging and with walnuts, we will be able to slow this oxidation.

They help sleep better

Another of the properties and benefits of nuts is that they are a type of food that will help you fall asleep. The reason is that they provide us with vitamin B6 and tryptophan, two components that contribute to the relaxation of muscles and relieve the stress of the body. Therefore, if you suffer from insomnia, nuts can be a great natural ally to try to sleep better.

Stronger bones

Its high calcium content makes nuts an optimal ingredient for getting stronger bones. Doctors recommend them especially among women in menopause, and, on many occasions, can replace dairy consumption. Calcium is the mineral from which our bones are made, therefore, eating foods that have a high contribution in that nutrient will be very beneficial for our bone structure.

Good for the skin

Within the benefits of walnuts, we cannot fail to mention the cosmetic benefits that this fruit brings to us. Its high content of vitamin E makes it an ideal food for the well-being of our complexion; moreover, being rich in antioxidants, it will prevent our body (both internal and external) from suffering the signs of age prematurely.