Health and fitness

Walnut Health Benefits & Nutritional Facts

Image: Sahand Babali

Walnuts are the edible seeds from the tree of Juglans genus. These nutrient rich nuts are crunchy and delicious in taste. They can be eaten raw as snacks or in baked goods such as cookies, cakes, granola etc. You should consume 3 to 4oz of walnuts every morning as it is good for your health. Here is the list of nutritional value and health benefits of walnuts.

Health Benefits Of Walnut:

  • Healthy fats
  • Good source of vitamin and minerals
  • Helps to pr
  • event from cancer
  • Good for brainReduce the risk of heart attack
  • Helps with weight loss
  • Good for your skin 
  • Reduces cholesterol
  • Rich in Omega 3 fat 

Nutrition Chart : 100 Gram serving of walnut

  • Saturated fat- 6 gram
  • Cholesterol- 0 mg
  • Protein- 15 gram
  • Carbohydrate- 14 gram
  • Potassium- 441 mg
  • Calories- 654
  • Sugar- 2.6 gram
  • Dietary fiber – 7 gram
  • Vitamin C- 2%
  • Calcium- 9%
  • Iron- 16%
  • Vitamin B-6- 25%
  • Magnesium -39%
  • Vitamin D- 0%

Side effects of Walnuts:

Walnuts should be avoided by anyone who is allergic to nuts. Other negative effects include bloating, stomach ache, diarrhea, and weight gain if you consume too many walnuts.


Soaking walnuts overnight and eating them first thing in the morning is the ideal manner and time to consume walnuts. 


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