The document discusses many health benefits of walnuts, including benefits for brain health, longevity, hair health, stress reduction, pregnancy, cancer prevention, diabetes prevention, weight loss, men's health, kidney stones, sleep induction, heart health, digestion, skin health, immunity, bone health, dementia prevention, cholesterol levels, and inflammatory diseases. Some key points are that walnuts contain omega-3 fatty acids and antioxidants that provide various benefits, and that moderate amounts of walnuts a few times a week can significantly improve health and reduce disease risks.

2. Health Benefits
of walnut by
Allah Dad Khan

3. Walnuts
• Walnuts have innumerable health benefits. Walnut is an edible seed of
the tree nut Juglans regia. The plant originated in India and the regions
surrounding the Caspian Sea, and in the 4th century AD, the ancient
Romans introduced the walnut to many European countries. The tree
serves a multitude of uses; it can be used as food (edible seed), medicine,
furniture and dye. The walnut seed has a number of health benefits
ranging from weight management to prevention and slowing of various

4. 1.Walnuts as Brain Food:
• Walnuts have potential health
benefits in the area of memory
and cognitive function as well.
Low omega 3 intake has been
linked to depression and decline
in cognitive function. And taking
into consideration that walnut is
a rich source of ALA (omega 3), it
no doubt promotes brain health.
Studies however show that only
moderate amount of walnut (2 or
6 percent of a healthy diet) can
improve motor and behavioral
skills in older adults and higher
amounts, say 9 percent, impaired
reference memory.

5. 2.Walnut help you live longer
Eating a handful of walnuts
just thrice a week is the key to
a longer life, a study has
found. Scientists discovered
that these edible seeds cut the
risk of dying from cancer by 40
per cent and from
cardiovascular disease by at
least 55 per cent. In general,
nut eaters in the research had
a 39 per cent lesser risk of
death and walnut eaters in
particular a 45 per cent
reduced threat. Also read
the health benefits of green,
leafy vegetables

6. 3.Walnuts great for your Hair
Walnut is a good ‘hair
food’ too. This is because
walnut contains biotin
(vitamin B7) that helps
strengthen hair, reduce
hair fall and improve hair
growth to certain extent.
However, not much
scientific data is available
to support these claims.

7. 4.Walnut can fight stress
• A diet rich in omega-3s is
beneficial in reducing
depression, attention-
deficit hyperactivity
disorder (ADHD), cancer
and Alzheimer’s disease
and there’s also strong
evidence that omega-3s
counter inflammatory
diseases such as
rheumatoid arthritis and
Crohn’s disease.

8. 5.Walnuts great for Pregnancy
• - Although not much research has
gone into the safety and benefits of
consuming walnut during pregnancy,
it is believed that walnut may stave
off nausea during pregnancy and
boost brain development in the child.
However, one study showed that
consuming tree nuts (including
walnut) during pregnancy could raise
the odds of asthma as food allergy in
the child by 50 percent. But Harvard
School of Public Health nutritionists
rather suggest that consumption of
peanuts and tree nuts during
pregnancy might even decrease the
risk of allergic disease development
in children.

9. 6.Walnuts Prevent Cancer -
• Walnuts contain multiple ingredients that,
individually, have been shown to slow cancer
growth, including omega-3 fatty acids,
antioxidants, and phytosterols. Consuming
walnuts regularly could even reduce the risk
for breast cancer in humans indicated
researchers at Department of Biochemistry
and Microbiology, Marshall University School
of Medicine, Huntington, West Virginia
following a study on laboratory animals.
According to them beta-sitosterol (a
phytosterol) in combination with gama-
tocopherol (vitamin E) benefited against
cancer cell growth. Numerous studies have
also shown that regular consumption of
walnut can prevent and even slow the
progress of prostate cancer.

10. 7.Walnuts prevent Diabetes -
• Diabetes and obesity expert Dr. David Katz
recommends walnut as a nutritious food that
must form an important component of a
healthy diet. He completely agrees with the
Harvard study that found two or more
servings of walnuts per week to be
associated with 15 to 21 percent lower risk
of incident type 2 diabetes All types of nuts
are associated with a lowered risk of
diabetes and walnuts are no exception.
According to a study, women who consumed
28 grams of walnuts twice a week were 24%
less likely to develop type 2 diabetes. The
study was published in the Journal of
Nutrition, and even though it was conducted
on women, experts believe that the benefits
would be similar for men too

11. 8.Walnuts help weight loss
• - Contrary to what people believe, walnuts
are actually good for weight management
since an ounce of walnut contains 2.5g of
omega 3 fats, 4g of protein and 2g of fiber
that help provide satiety. And any successful
weight management plan must include the
satiety factor; so walnut is undoubtedly the
right food to consider if you are into weight
management program. Despite being ‘dense
in calories’, walnut can also help with weight
loss as is evident from the findings of a
research published in the International
Journal of Obesity, where overweight people
following a Mediterranean style diet that
included walnuts for 18 months could
improve weight loss and keep weight off for
a longer period than those following a low-
fat diet.

12. 9.Walnuts for Men -
• Eating 2.5 ounces of
walnuts per day improves
semen quality in healthy
young men, researchers say.
According to a study by
UCLA researchers, eating 75
grams of walnuts a day
improves the vitality,
motility, and morphology of
sperm in healthy men aged
21 to 35 [4]. Here are 8 easy
ways to boost your sperm
quality and count.

14. 11.Walnuts for Kidney Stones -
• Despite so many health
benefits of walnut, it is
best to be careful on the
amount and frequency of
walnut consumption.
That is because walnut is
high in oxalates and
oxalates contribute to
kidney stone formation.

15. 12.Walnuts Soaked in Water -
• The nutrient profile of
walnuts changes
insignificantly when
roasted, toasted or baked
for short periods of time.
But many chefs and
nutritionists suggest soaking
walnuts in water to get rid
of the tannins and make it
more digestible. Others
however feel that there is
no scientific research to
substantiate the greater
digestibility of soaked nuts.

16. 13.Walnuts vs. Cashews, Almonds, and Other
Nuts
• - So, which nut is the best? Difficult to say;
each has its own benefits and drawbacks.
‘Almonds have slightly more vitamin E than
walnuts, and much more magnesium.
Walnuts, stand out as the only nut with an
appreciable amount of alpha-linolenic acid.
Peanuts lead in the folate category. Cashews
have even more magnesium than almonds
(83mg per ounce vs. 73) but they lag behind
in vitamin E. If it’s selenium you’re after - as
many men are, because the mineral might
protect against prostate cancer - then look to
Brazil nuts,’ according to the Harvard Medical
School Family Health Guide. So it’s really up
to you. But what’s sure is that nuts are
healthy food and must be included in the
diet.

17. 14.Walnut Induces Sleep
• Walnuts contain a
compound called
melatonin, responsible for
conveying messages
regarding the cycle of light
and dark to the body. Since
melatonin is already
synthesised by the body,
consumption of walnuts
increases the blood levels of
melatonin, thereby inducing
sleep. That’s why
eating walnuts can be a
great way to improve sleep

18. 15.Walnut Prevent Heart Disease
• Among all the dietary plants
and nuts, walnuts contain the
highest amount of
antioxidants. Around 100 g of
walnuts will give more than 20
mmol antioxidants, which
makes them extremely
effective in combating heart
disease by their ability to
destroy free radicals. They are
also loaded with omega-3 fatty
acids thatlowers bad
cholesteroland increases the
production of good cholesterol
making it a great snack to keep
your heart in great health.

19. 16.Walnut For Constipation and Digestive
System:
• Walnuts are rich in fiber and they are a great way to keep your digestive
system functioning right. All humans require fiber on a daily basis to
keep their bowels functioning correctly. Usually the common sources of
protein, such as meat and dairy products lack fiber. Having Walnuts daily
can help you with the digestive problems and keep your bowels
functioning properly

20. 17.Walnut makes skin Glow
• Walnuts are rich in B-
vitamins and
antioxidants that
prevents your skin from
free radical damage and
prevents wrinkles and
signs of ageing. So if
you want glowing skin
long into your middle-
age, eat walnuts.

21. 18.Walnut and immunity
• Walnuts are really
beneficial for immunity.
Walnuts have high
amounts of anti-oxidants
in them thathelp in
keeping your immune
system healthy and
prevent the onset of
diseases. Add some
walnuts to your diet every
day to keep yourself fit as
a fiddle

22. 19.Walnut For Bone Health:
• Walnuts contain an
essential fatty acid in them
called alpha linolenic acid.
This alpha linolenic acid and
its compounds have been
associated with bones that
have grown stronger and
healthier. Also as you intake
omega 3 fatty acids through
walnuts, inflammation
decreases and this is related
to keeping bones stronger
for longer

23. 20.Walnut keeps dementia at bay
• Eating walnuts everyday can help
ward off dementia, say scientists.
In the study, Dr. Abha Chauhan
and his team from the New York
State Institute found that mice
deprived of walnuts suffered a
dramatic loss in learning, memory
and physical and emotional
control. According to the results,
vitamin E and flavanoids in
walnuts helped destroy harmful
free radical chemicals that cause
dementia. You may read more to
find out how walnuts help
prevent Alzheimer’s. Also read
how walnuts help you keep your
brain healthy

24. 21.Walnut keep bad cholesterol away
• Cholesterol
A walnut a day may keep bad cholesterol away, according to a 2010
study in the Archives of Internal Medicine that found a 7.4 percent
reduction in "bad" LDL cholesterol and an 8.3 percent reduction in the
ratio of LDL to HDL, reported WebMD. What's more, triglyceride
concentrations declined by more than 10 percent.

25. 22.Walnut For Inflammatory Diseases:
• Those with inflammatory diseases like Asthma ,
Arthritis , Eczema can benefit from the Walnuts as
they have high amounts of Fatty Acid in them