Categories: Nuts

9 compelling reasons to include walnuts in your daily diet

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Discover the 9 compelling reasons to include walnuts in your daily diet.


Over the years they have become one of the most suitable nuts for your health, thanks to its incredible nutritional properties. That they are not missing on your plate9 compelling reasons to include walnuts in your daily


There are many ailments that can be prevented or alleviated through diet, a powerful tool that provides our body with the necessary strength to face the many threats to which it is exposed.

Among the wide range of ingredients that make up our diet, walnuts have become one of the most faithful and effective allies because, according to many scientific studies, their nutritional properties are extremely rich.

Without going any further, 25 grams of walnuts, whose name in Greek means ‘seed of God’ , provide more than 90% of the daily needs of omega 3 fatty acids .
We are facing one of the nuts with the highest amount of fat , 62% of its weight, but only 9% of it corresponds to harmful saturated fats.

In addition, it provides a wide variety of minerals, such as potassium , magnesium, phosphorus, iron or zinc. Not forgetting the B vitamins , proteins and fiber that it also includes in its composition.

This compendium of nutrients helps us to ensure the proper functioning of the muscles and the nervous system, to eliminate waste from the body, to strengthen our defenses and, therefore, the immune system and to improve our cognitive and intellectual capacities.

However, although these benefits already justify the consumption of a serving of walnuts each day, their qualities do not end there. Is it really an ‘almighty’ nut?


Health Benefits of walnuts for the body

As we have just seen, the nutrients that walnuts have ensure the good condition of the muscles , with potassium being responsible for this function. However, its energy value is also capable of meeting our daily energy needs.

In addition, minerals promote muscle relaxation , intervene in the transmission of the nerve impulse and act as an antioxidant , preventing oxidative stress. For this reason, walnuts are an ideal complement in the diet of any athlete.

Walnuts also include the amino acid L-arginine , which provides multiple vascular benefits, reducing the risk of heart disease . A function that is supported by omega 3 plant-based fats, which are anti-inflammatory and prevent pathological blood clots.

According to a study published in the magazine ‘The New England Journal of Medicine’, 30 grams of nuts a day, of which half must be walnuts, reduces the possibility of suffering from cardiovascular accidents by 30%.

According to several sources, this same amount can also help us against diabetes , especially in people predisposed to suffering from the disease or who are resistant to insulin.


Of course, its effectiveness increases especially with type 2 diabetes . Also, due to its low glycemic index , it can also be part of the diet of those who already have the disease.

The brain is made up mainly of fats, which allow the connection between neurons. Within this group, omega 3 fatty acids hinder the deterioration of brain and cognitive performance .

In fact, many people associate this link with the appearance of this nut, very similar to that of the brain. They also promote the fluidity of cell membranes and the communication of information in the brain.


The ‘seed of God’ provides more than 90% of the daily needs of omega 3 fatty acids

As is well known, osteoporosis is a disease that lowers the level of bone mass, causing our bones to appear weaker and more fragile.

This problem arises, among other reasons, due to a deficit of copper , one of the minerals present in walnuts. Consuming these can, therefore, support bone health .

The skin is also rewarded by its many nutrients. In this case, the responsible is vitamin E , which restores moisture , reduces wrinkles, balances oily skin, prevents and reduces the visibility of scars, treats sunburn , improves the signs of lack of sleep and It can even rejuvenate our appearance thanks to its antioxidant character.

Its fiber intake regulates intestinal transit and fights constipation , in addition to keeping the appetite satiated, ideal for all those who follow slimming or weight control diets.

“One of the lesser known health benefits of walnuts is their impact on male fertility . Among men who eat a Western-style diet, adding 75 grams (a little more than half a cup) of walnuts daily, significantly improves the quality of the sperm, including vitality, mobility and morphology ”, explains Dr. Joseph Mercola on his official website , according to data from a study published in ‘Biology of Reproduction’.

And last but not least, the combination of tryptophan and vitamin 6 from walnuts promotes a state of relaxation and calm that helps some people to fall asleep .

Despite all these properties, walnuts also have their own side effects , a direct consequence of the nutrients discussed above. For example, their high fiber content can cause or worsen diarrhea when consumed in excess.


In addition, due to the risk of allergic reactions, another of its contraindications, it can trigger asthma attacks , a respiratory disease that affects millions of people around the world.


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