Healthy Eating - Walnut | Calories in Walnuts | Health Benefits

Walnuts: Nutrition, 5 Health Benefits 

Walnut: Calories, Health Benefits

Walnut is a single seeded, rounded stone fruit with high quality and high quantity of nutrients. Walnuts are very healthy for us, because it provides healthy fats, fiber, vitamins and also minerals. There are many health benefits of walnuts such as for weight loss, may reduce risk of some cancers, useful for diabetes, for blood pressure and many more. So let's take a look.

Walnuts: Nutrition Facts (Per 100g)

Energy: 655 KcalCarbohydrates: 13.70gFat: 65.20gProtein: 15.23gVitamin: C - 1.3mg, B6 - 0.536mg, E - 0.7mg Calcium: 99gIron: 2.90mgMagnesium: 157mgPotassium: 441mgZinc: 3.08mgWater Quantity: 4.05g

Health Benefits

Walnuts are best source of fiber and protein. Fiber and protein can help you to keep your body full.


Walnuts have high antioxidant properties and more omega-3 fats.

Many researcher studies indicates that people who eat diet with high fiber and high protein are most likely to maintain healthy weight.

Walnuts are also a good source of vitamin E which has antioxidant properties.

1. Walnuts - Source of Omega-3

Walnuts have high level of omega-3 fatty acids. Walnuts provide about 2.3 grams of omega-3 per 25 grams nuts.

Walnuts - Omega-3 Source

Many studies shows that the peoples who eat walnuts daily has lower risk of heart disease.

2. Walnuts For Blood Pressure

You may know high blood pressure is a huge risk factor for heart strokes or attacks.

Walnuts May Help To Lower Your Blood Pressure.

Many studies shows that walnuts may help to lower the blood pressure.

Studies also shows that eating 25 grams of nuts daily may help you to improve blood pressure rapidly.

3. Walnuts Good For Brain

You know that, the shell of walnut looks like a tiny brain.

Walnuts Good For Brain Functions

Many researcher studies shows that the walnuts are really good for brain functions.

Nutrients in walnuts like Vitamin E, Polyunsaturated fats and Polyphenols help you to reduce inflammation in your brain.

Walnuts will help you to gain more mental flexibility and better memory.

4. Walnuts For Type 2 Diabetes

Walnuts For Type 2 Diabetes

Walnuts can help you to control sugar in blood. 

Many studies shows that walnuts are linked to a lower risk of type 2 diabetes. Also walnut oil is really useful to controlling sugar level in blood.

5. Walnuts For Male Reproductive Health

Walnuts For Male Reproductive Health

Eating walnuts may helpful for male reproductive system or health.

Many researcher studies shows that the walnuts can increase level of sperm production in male.

So, the conclusion is "eating walnuts is simple thing you can try."