Nutrition Facts and Health Benefits of Walnut | Cora

Ayushi Khandelwal ·
Nutrition Facts and Health Benefits of Walnut | Cora

5 Proven Health Benefits of Walnut

What if I tell you that your life will transform once you start eating walnuts? Because it will. They are a powerhouse of nutrition and contain healthy fats, fibers, vitamins, and minerals needed for your body to function well. Being rich in antioxidants, they can help fight oxidative damage in your body due to bad cholesterol. The benefits don’t just end here, there are a host of advantages that come with these nuts. 

Improves Brain Signaling

These brain-shaped nuts are food for the brain (1). They contain phytochemicals and high amounts of polyunsaturated fats that benefit brain health and functioning. Being significantly higher in Omega-3 fatty acids, they help reduce oxidative stress, improve brain signaling and neurogenesis. 

Lifts Mood

Another advantage of omega-3 fatty acids is the role they play in certain mood disorders. Walnuts are a rich source of serotonin, a chemical that makes you happy and calm. Maybe your aversion to walnuts is what’s stopping your happiness. 

Keeps The Heart Healthy

We care about your heart and so do walnuts. Consumption of walnuts reduces the risk of cardiovascular diseases, manages cholesterol levels, and lowers blood pressure. Walnut oil also provides favorable benefits to endothelial function, which is the inner lining of our blood and lymphatic vessels. 

Promotes Weight-Loss

Walnuts are high in heart-healthy unsaturated fats, making them great for weight loss. Protein and fiber help fight hunger pangs and their healthy fats could have positive effects on hormones that control appetite. 

Improves Gut Health 

You can support your gut health and make up for your microbiota by eating walnuts daily. According to a study, daily consumption of 43g of walnuts resulted in significant changes in composition and diversity in the gut microbiome. As a probiotic food, walnuts help in improving digestion. 

Nutritional Facts About Walnuts

Let’s break down the nutritional composition in 1 cup of organic walnuts. 


200 calories


3.89 gms


1 g


2 g


5 g


20 g


20 mg


0.72 mg


0 mg

Walnuts are also an abundant source of manganese, copper, magnesium, phosphorus, vitamin B6, and iron. 

How Many Walnuts Should A Person Eat In A Day?

India has a huge vegetarian population, due to which most people lack Omega-3 and protein. Since walnuts are the only nuts that contain high amounts of plant-based omega-3 AlA, consuming a handful of walnuts each day is one way to stay healthy. 

Can Walnuts Be Eaten Every Day?

Yes, consuming a handful of walnuts everyday can significantly improve your overall health. 

Wouldn’t you like to have a nutrient-dense diet? Check out the best brands selling premium quality walnuts for your every day requirement.

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