Health Benefits of Walnuts: What You Need to Know
Walnuts resemble our brain and are said to be good for it. Is this true and why? Discover the health benefits here.
Are walnuts healthy?
Walnuts are very healthy. They are not only good for your brain, but can also reduce the risk of various diseases. Moreover, with a handful of walnuts you get important essential omega-3 fatty acids.
What are walnuts?
Walnuts are the fruits of the walnut or walnut tree. They are also called the Walloon nut or walnut. This is a plant from the walnut family. The nut grows on a shell, which consists of two parts. The nut itself consists of four parts, just like our brain.
The appearance is bulbous and wrinkly. It has a green skin. When the walnuts are fully ripe, the shell will crack.
The taste of walnuts is slightly sweet and soft. Not only are they eaten as a snack, but chopped walnuts are also used in many sweet and savory dishes. The brown membrane of a walnut can taste bitter. By removing this, the walnut becomes a lot less bitter.
What nutritional value do walnuts contain?
Below you can read the nutritional values of a handful (25 grams) of walnuts.
- Energy: 176 kcal
- Fat: 17 g
-Of which saturated fat: 1.7 g - Carbohydrates: 1.3 g
-Of which sugars: 0.7 g - Fiber: 1.2 g
- Protein: 4 g
- Salt: 0 g
What nutrients do walnuts contain?
Below you can read which and how many nutrients 25 grams (a handful) of walnuts contain.
| Nutrient | Quantity | Recommended Daily Allowance (RDA) |
| Potassium | 133 mg | 3500 mg |
| Calcium | 29 mg | Men and women 18-24 years: 1000 mg Men 25-69 years and women 25-49 years 950 mg Women 60-69 years 1100 mg |
| Magnesium | 49mg | Men 350 mg Women 300 mg |
| Iron | 0.9mg | Men and women who do not menstruate 11 g Women who do menstruate 16 mg* |
| Selenium | 3 μg | 70 µg |
| Vitamin A | 1 µg | Men 800 μg Women 680 μg |
| Vitamin D | 0 µg | 10 μg >70 years People with tanned skin People who rarely go outside and/or cover their hands and face 20 μg |
| Vitamin E | 0.8mg | Men 13 mg Women 11 mg |
| Thiamine (vitamin B1) | 0.09mg | 0.1mg |
| Riboflavin (vitamin B2) | 0.03mg | 1.6mg |
| Vitamin B6 | 0.1mg | Men and women 1.5 mg Men >50 years 1.8 mg |
| Folic acid | 16 μg | 300 μg Pregnant and lactating women 400 μg |
| Vitamin B12 | 0 µg | 2.8 μg |
| Niacin | 0.4mg | 16 mg |
| Vitamin C | 0 mg | 75 mg |
| Iodine | 1 μg [1] | 150 μg Pregnant and/or lactating women 200 μg |
What are the health benefits of walnuts?
In addition to the health benefits for your brain, there are many more health benefits of walnuts. Below you can read more about some of these health benefits.
A source of important nutrients
Walnuts are packed with good nutrients. The proportion of thiamin (vitamin B1) in particular is very high, namely 0.09 mg per 25 grams of walnuts (90% of the recommended daily amount). Thiamine is important, among other things, for the energy supply of our body.
Walnuts are rich in antioxidants
Walnuts contain various antioxidants, such as vitamin E and polyphenols. It is striking that the amount of antioxidants in walnuts is higher than other types of nuts, such as cashews and peanuts.
In a small study, eating a lot of walnuts seemed to reduce the rate of oxidation of LDL cholesterol (the bad cholesterol), which can lead to damage to the blood vessels. Antioxidants also have an anti-inflammatory effect.
Walnuts may have a positive effect on your intestinal health
Walnuts appear to have a positive effect on your intestinal health in several ways. For example, walnuts contain fiber, which contributes to good bowel movements and can feed healthy intestinal bacteria.
A study was also conducted in which 194 test subjects ate 43 grams of walnuts every day for 8 weeks. These subjects showed an improvement in intestinal health. The intestinal microbiome (the composition of healthy bacteria in the intestine) improved.
It contains healthy fats, such as omega-3
Walnuts consist largely of fats, mainly unsaturated fats. By replacing saturated fats with unsaturated fats as much as possible, you can reduce the risk of cardiovascular disease.
Please note: this probably does not apply to saturated fats from cheese, fish and dairy. These fats most likely do not increase the risk of cardiovascular disease.
Some of the fats in walnuts consist of omega-3 fatty acids, mainly alpha linolenic acid (ALA). This is a polyunsaturated fatty acid and one of the essential fatty acids, which means you must get it through your diet.
Omega-3 fatty acids can reduce the amount of fat (triglycerides) in our bodies, which can improve total cholesterol.
The amount of omega-3 fatty acids (2.2 grams) in walnuts is much higher than in other nuts, such as macadamia nuts, cashews and almonds. With just a handful of walnuts you already get a large part of the recommended daily allowance (RDA) of ALA. You can read more about this in our article about fish oil and health.
RESUME
Walnuts contain many healthy nutrients and antioxidants. The antioxidants protect us against diseases and have an anti-inflammatory effect. Walnuts also contain a large amount of omega-3 fatty acids, which reduce the risk of cardiovascular disease.
Do walnuts help you lose weight?
Walnuts can help with weight loss. Because they contain a lot of proteins and fats, you feel full for longer. The fiber in these nuts also ensures a longer feeling of satiety, because fiber makes your blood sugar level rise less quickly.
If your blood sugar level rises less quickly, you will be less likely to feel hungry again. Would you like to lose weight? Then follow our free weight loss training.
Are walnuts good for your brain?
It is not without reason that walnuts are said to be good for your brain. Several studies show that walnuts can improve brain functions. Eating walnuts is useful even later in life. For example, there is a study in which memory improves in older people.
How many walnuts per day is healthy?
A good guideline is to eat one to a maximum of two handfuls of walnuts per day. Walnuts contain many calories. This leaves you little room to eat other things if you eat a lot of walnuts.
You can basically eat walnuts every day. We don’t recommend it. By varying the types of nuts and seeds you keep it tasty and healthy!
Every nut and seed has a different composition of nutrients. So alternate with pistachios , pecans and macadamia nuts .
Are ripe or unripe walnuts healthier?
Both types of walnuts are suitable for eating. The ‘unripe’ walnuts are green and soft. They are therefore also called green walnuts. You can make various foods from this, such as ketchup, liqueur and walnuts in sweet syrup. Ripe walnuts have a harder texture. When the shell of the walnut cracks open, the walnut is really ripe.
When are walnuts dangerous?
If you have a nut allergy or allergy to walnuts, walnuts are dangerous. In case of intolerance, walnuts can often be tolerated in small quantities.
Conclusion
Walnuts are a healthy choice. Do choose the unsalted and raw variant. They are not only good for your brain, but also contain many valuable nutrients. Walnuts differ from other nuts by their high amount of omega-3 fatty acids. Walnuts can also contribute to good intestinal health.
