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Eat Walnuts For Health

Rajan is a botany and chemistry major. He has worked as a poultry breeder for 23 years, breeding layer and broiler parents.

About Walnuts

Walnuts are the seeds of the tree Juglans species. 2 major varieties of walnuts are cultivated for its seeds,

  • The English or the Persian walnut, from Juglans regia - native to India & Persia.
  • The Black walnut, from Juglans nigra - native to the USA.

The seeds have a hard and wrinkled outer shell which remains enclosed in a green leathery inedible husk. The shells contain the kernels that are consumed and are partitioned centrally within. The seed is covered by a thin brown seed coat which is very rich in antioxidants and also helps prevent the oil-rich seed from going rancid.

The black walnut has an extremely hard shell and for this reason, it is not grown commercially. Various hybrids of the English variety are grown commercially.

China is the leading producer of walnuts followed by the US which is the largest exporter of walnut seeds. 90% of the walnuts are grown in California.

Nutrients In Walnuts

Walnuts are a nutrient-rich food. About 90% of their phenols, tannins and flavonoids are contained in the skin. Hence they should be consumed with the skin.

1 gram of walnuts delivers almost 70 units of polyphenols - the maximum among all the nuts. Also, these polyphenols are from 2 - 15 times more potent than Vitamin E.

If you are avoiding eating walnuts thinking that the high calories or fat, worry no more, as it has been found that these saturated fats are not as harmful to the heart as those consumed from dairy and meat.

Walnuts are low in carbohydrates but very rich in Omega 3 essential fatty acids like alpha-linolenic acid, linoleic acid and monosaturated fatty acids like Oleic acid.

Walnuts are very rich in energy and vitamin E and have good to excellent levels of many B-complex vitamins.
They have extremely high levels of manganese and copper, iron, magnesium and zinc and contain good amounts of selenium. They are very low in sodium but have decent amounts of potassium.
They have a decent amount of protein and fibre as well.
They are low in cholesterol and high in folates.

Eating just 1-ounce serving or 28 grams every day will provide the daily requirement of :

  • over 90% of Omega-3 fatty acids.
  • 4 grams of Protein
  • 2 grams of Fiber
  • 10% of Magnesium & Phosphorus

With these amazing nutrients make it a point to eat walnuts for health every day.

Walnut Kernel

Nutritional Values For English Walnuts

English Walnuts (Juglans regia)

Nutritional value per 100 g.

(Source: USDA National Nutrient data base)

Principle / Nutrient Value / Percentage of RDA

  • Energy 654 / Kcal / 33%
  • Carbohydrates / 13.71 g / 11%
  • Protein / 15.23 g / 27%
  • Total Fat / 65.21 g / 217%
  • Cholesterol / 0 mg / 0%
  • Dietary Fiber / 6.7 g / 18%


Scroll to Continue
  • Folates / 98 µg / 24%
  • Niacin / 1.125 mg / 7%
  • Pantothenic acid / 0.570 mg / 11%
  • Pyridoxine / 0.537 mg / 41%
  • Riboflavin / 0.150 mg / 11.5%
  • Thiamin / 0.341 mg / 28%
  • Vitamin A / 20 IU / 0.5%
  • Vitamin C / 1.3 mg / 2%
  • Vitamin E / 20.83 mg / 139%
  • Vitamin K / 2.7 µg / 2%


  • Sodium / 2 mg / 0%
  • Potassium / 441 mg / 9%


  • Calcium / 98 mg / 10%
  • Copper / 1.5 mg / 167%
  • Iron / 2.9 mg / 36%
  • Magnesium / 158 mg / 39.5%
  • Manganese / 3.4 mg / 148%
  • Phosphorus / 346 mg / 49%
  • Selenium / 4.9 mg / 9%
  • Zinc / 3.09 mg / 28%


  • Carotene-ß / 12 µg
  • Crypto-xanthin-ß / 0 µg
  • Lutein-zeaxanthin / 9 µg

Nutritional Values For Black Walnut

Black walnut (Juglans nigra)

Nutritional value per 100 grams

(Source: USDA National Nutrient data base)


  • Energy / 618 kJ / (148 kcal)
  • Carbohydrates / 9.91 g
  • Starch / 0.24 g
  • Sugars / 1.10 g
  • Dietary fiber / 6.8 g
  • Fat / 59.00 g
  • - saturated / 3.368 g
  • - monounsaturated / 15.004 g
  • - polyunsaturated / 35.077 g
  • - omega‑3 fat / 2.006 g
  • - omega‑6 fat / 33.072 g
  • Protein / 24.06 g
  • Water / 4.56 g

Nutrient / Amount / Daily Value %

  • Vitamin A equiv / .2 μg / (0%)
  • Vitamin A / 40 IU
  • Thiamine (vit. B1) / 0.057 mg / (5%)
  • Riboflavin (vit. B2) / 0.130 mg / (11%)
  • Niacin (vit. B3) / 0.470 mg / (3%)
  • Pantothenic acid (B5) / 1.660 mg / (33%)
  • Vitamin B / 60.58 / (45%)
  • Folate (vit. B9) / 31 μg / (8%)
  • Vitamin B / 120 μg / (0%)
  • Vitamin C / 1.7 mg / (2%)
  • Vitamin D / 0 μg / (0%)
  • Vitamin D / 0 IU / (0%)
  • Vitamin E / 1.80 mg / (12%)
  • Vitamin K / 2.7 μg / (3%)
  • Calcium / 61 mg / (6%)
  • Iron / 3.12 mg / (24%)
  • Magnesium / 201 mg / (57%)
  • Manganese / 3.896 mg / (186%)
  • Phosphorus / 513 mg / (73%)
  • Potassium / 523 mg / (11%)
  • Sodium / 2 mg / (0%)
  • Zinc / 3.37 mg / (35%)

A Cautionary Note

If you are allergic to walnuts and develop allergies like abdominal pain, vomiting, inflammation of the mouth, lips, throat, or develop breathing difficulty etc AVOID them and all foods containing walnuts.

Apple Walnut Bread

Uses Of Walnuts

They are normally eaten alone or roasted and salted.
They are added to yoghurt and toppings for snacks, salads, desserts and ice creams.
Also used in bakery biscuits, cakes muffins etc.
Walnut butter is especially useful for those suffering from a peanut allergy.

Eggless Walnut Cake Recipe with Condensed Milk

Storage Of Walnuts

Walnuts are stored best at temperatures of -3 to 0 degrees C and low humidity for the best storage times.

Temperatures in excess of 30 degrees C and humidity of 70% + can spoil them very fast. At 75% humidity aflatoxins are released by the moulds that develop.

Shelled walnuts should be stored in airtight containers in the fridge or better still in the freezer compartment where they stay good for 6-12 months.

To store, choose only hard, bright looking and those nuts that feel heavy when held.

Walnut Oil

Benefits Of Walnut Oil

Walnut oil has all the nutrients that walnuts have. The only difference is that it is a more concentrated source of all those nutrients.

35 grams of walnut oil is equivalent to 50 grams of walnuts in nutritional value.

1 tbsp of walnut oil gives 1.4 grams of alpha-linolenic acid(ALA), the essential fatty acid. The daily requirement of ALA has been estimated at 1.6 gms for men and 1.1 gms for women.

Walnut oil should be used uncooked by topping salads, pizzas, sauces, also brushing on grilled fish & meat.

Walnut oil also provides all the health benefits that walnuts provide and now that you know the benefits of walnut oil, do try to incorporate it in your diet.

Benefits Of Walnuts For Health

  • The high levels of omega-3 control tantrums and excessively hyperactivity of children and help them to sleep better as well.
  • The anti-inflammatory property of walnuts benefits in asthma, rheumatoid arthritis, eczema and psoriasis.
  • The ellagic acid content protects against cancer and boosts the immune system.
  • Walnuts help in weight reduction, reduce LDL cholesterol and total cholesterol, increase HDL.
  • It controls blood sugar and benefits diabetics by improving the blood flow.
  • They decrease the risk of heart disease, type 2 diabetes, gall bladder stones, improve the elasticity of the blood vessels and reduces plaque formation in the arteries.
  • The ellagic acid has anti-viral, anti-bacterial, antiseptic and anti-inflammatory properties.

With such a wide variety of health benefits make it a routine of eating some walnuts for health daily.

Eggless Date and Walnut Cake

Some Specific Uses Of Walnuts To Improve Health

  • To Improve Strength In Old People

Give 8 walnuts, 4 almonds and 10 currants or sultanas every morning to eat, followed by a glass of warm milk. It improves strength radically.

  • To Improve Brain Power/Memory

Walnuts are wonderful brain food. Eat them daily.

  • Renal Stones

Grind walnuts along with the skin. Take 1 tsp every morning and evening for some days with water. It removes kidney stones.

  • Bed Wetting

Give such children 2 walnuts and 20 raisins every day for 2 weeks to get rid of this habit.

  • Colic pain during loose motions

Grind 1 walnut with water to make a paste and apply this paste on the navel for relief.

  • Tuberculosis

Take 3 walnuts and 5 cloves of fresh garlic. Grind them well. Roast this paste in 1 tsp of cow's ghee and then eat once daily. It cures.

  • Pimples

Eat 5 walnuts daily.

  • White Spots On Skin

It is believed that regular consumption of walnuts cures white spots.

Some Recipes With Walnut By Other Hubbers

Some Of My Other Hubs On Healthy Foods

  • Benefits Of Collard Greens
    Collard greens are the leaves of various cultivars of Brassica oleracea. Collard greens stand head over heels above other cruciferous vegetables in preventing a wide variety of cancers. To know the various health benefits of collard greens, read on..
  • The Benefits Of Eating Onions Everyday
    Onions are so commonly used in almost all dishes that we are not aware of the immense health benefits they offer. To know more read on.......
  • Brussels Sprouts Health Benefits
    Brussels Sprouts have the highest concentration of glucosinolates, among all cruciferous vegetables, which reduce risk to developing a variety of cancers. To know many more health benefits of Brussels Sprouts, read on...
  • Flax Benefits And Health Benefits Of Flaxseed Oil
    Did you know that flaxseeds and flaxseed oil have amazing uses right from controlling inflammation to lowering risk of cancer, diabetes, heat diseases as well as preventing health issues at menopause. From endowing special health benefits to men, to

Fudgy Brownies Recipe

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2012 Rajan Singh Jolly


Shadaan Alam from India on November 25, 2013:

What an informative hub, i loved reading and knowing so many benefits of walnut, i never knew it can help in treating bedwetting too, voted up and shared

Kevin W from Texas on November 24, 2013:

A very interesting and informative hub rajan jolly. Unfortunately I can never experience the health benefits of walnuts as I am deathly allergic. Still voted up on your hub.

Hezekiah from Japan on November 24, 2013:

Thanks for the tips, I love walnuts especially in cake, and know they are healthy. I just don't like them getting stuck in my teeth.

Donna Campbell Smith from Central North Carolina on October 16, 2013:

I add a handful to my oatmeal for breakfast. You have introduced me to some benefits I didn't know about. Thanks!

Shadaan Alam from India on October 16, 2013:

i simply love walnuts, i can eat them at anytime, but indeed that has been because of my taste, but now thanks to you i even know of its so many benefits too. Thanks for this, sharing it

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 17, 2013:

compu-smart, I'd say you're doing the right thing by having a variety of nuts to get the different nutrients in each of them.

I appreciate your stopping by and commenting.

Tony Sky from London UK on June 17, 2013:

I'm not a walnut fan but I do eat them (nuts) near enough everyday because of their health benefits.

I also alternate from walnuts, Brazil,to hazelnuts and Almonds for a variety of health benefits from each nut.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on November 19, 2012:

@ Peggy - Hot temperatures are bad for any of these nuts since they are rich in fats and can go rancid very fast. Freezing is the best option to make them last. Glad you gained more info reading this. Thanks for the votes and sharing.

@ FreezeFrame - It has been found that when the body craves certain foods it is missing certain vital nutrients that those foods provide. I'm thankful for your appreciation and comments. Thanks for coming by.

@ deergha - Nice to know you like the information. Thanks for reading and sharing it too.

deergha from ...... a place beyond now and beyond here !!! on November 19, 2012:

Very well informed hub...... thanks for sharing this one. Votes up and sharing to the world.

FreezeFrame34 from Charleston SC on November 18, 2012:

Great informative hub! I remember cracking open walnuts right off the tree growing up. I craved walnuts a few weeks ago; in fact, my body must have been missing some vital nutrients! The pictures and recipe ideas are great! I'm referencing this because I'm sure I will need it again!

Peggy Woods from Houston, Texas on November 18, 2012:

We generally keep walnuts in our home as well as pecans and other nuts. They do keep well if frozen as you mentioned. We also have walnut oil which is wonderful to use mixed with vinegar and herbs as a salad dressing. I knew that they were a healthy food source but learned more by reading your hub. Up votes and sharing.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on October 24, 2012:

Thanks and I'm glad you like the information, Arun.

ARUN KANTI CHATTERJEE from KOLKATA on October 24, 2012:

WALNUT AND ALMOND are great combinations for health benefits.

Thanks for this wonderful hub. Voted up

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 26, 2012:

Thank you naimishika. I appreciate your visit.

Venugopaal from India on June 26, 2012:

Wow! nice and delicious hub. I like walnut

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 23, 2012:

Sheila, I'm glad you like the hub and the videos. Armed with the info you must be so happy that you eat them as often as you do.

I appreciate your kind comments, votes and thanks for sharing it.

I hope you have a great day too.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 23, 2012:

Shelley, this is wonderful news. It should help out those who need this. Thanks for sharing such useful information.

Thanks for stopping by.

Sheila Brown from Southern Oklahoma on June 23, 2012:

I love walnuts, and eat them often. I am so glad to hear how good they are for us. I will see that we eat them much more often. Wonderful detailed information and videos. Great job! Many votes and socially sharing. Have a wonderful day! :)

Shelley Watson on June 23, 2012:

Hi Rajan, A Chinese doctor told me to give my Mother, 8 walnuts every night and she must rub the inside of each ankle, just below the ankle bone each night, to help with bladder control. It worked to my Mother's delight.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 18, 2012:

starstream, nice to know you like the information given here and appreciate your comments. Hope you like the walnut bread too.

Thanks for stopping by.

Dreamer at heart from Northern California on June 18, 2012:

Your article is greatly appreciated and gives us more insights into the nutritional value of the walnut. I want to make some walnut bread soon.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 17, 2012:

Thanks Dr Funom. It gives great pleasure to know you appreciate the info. Appreciate your sparing time to read.

Dr Funom Makama from Europe on June 16, 2012:

Fantastic hub. What a wonderful share... Thank you

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 15, 2012:

Thanks Katyzzz, for reading and appreciating.

katyzzz from Sydney, Australia on June 15, 2012:

Fantastic hub, well done, walnuts are even more nutritious than I thought

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 14, 2012:

That's a great compliment, Eric and I thank you from my heart. I'm pretty sure incorporating walnuts into the diet will bring better health to the kids as well.

Thanks for reading and being such a wonderful support.

Eric Calderwood from USA on June 14, 2012:

I love walnuts and eat them often. As always, when I read one of your hubs I come away with much more information than I knew before. I will try to get my kids to eat more walnuts now.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 13, 2012:

I would rate walnuts the best among all nuts on the basis of the health benefits. Nice to know you appreciate the benefits, Alocsin.

Thanks for stopping by and leaving your comments as well.

Aurelio Locsin from Orange County, CA on June 13, 2012:

We always have a supply of these nuts to munch on because we like the taste. I'm glad to learn it has all these benefits as well. Voting this Up and Useful.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 12, 2012:

Glad you found the hub informative, Vellur. Do try the recipes. The fish one is great. Thanks for liking the hub and voting.

Nithya Venkat from Dubai on June 12, 2012:

Walnuts are very good for health and a tasty treat.I got to know all the benefits of walnut through your hub. The recipes are great.Thanks for this wonderful hub. Voted up.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 12, 2012:

Vinaya, thanks for liking and appreciating the effort. Also for voting and sharing it.

Your visit is always welcome and appreciated.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 12, 2012:

Vinaya, thanks for liking and appreciating the effort. Also for voting and sharing it.

Your visit is always welcome and appreciated.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 12, 2012:

I'm glad the effort has paid off in terms of appreciation. I'm sure you will reap the health benefits of walnuts if you take them daily.

Thanks for stopping by. Appreciate your input.

carriethomson from United Kingdom on June 12, 2012:

amazing uses and benefits of walnuts...........and thanks for the long list of nutrients present in it.....nowon wards i am going to intake daily wholesome of walnuts.....

Vinaya Ghimire from Nepal on June 11, 2012:

Rajan, your hubs are always useful and informative.

Voted up, socially shared!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 11, 2012:

@ Claudia - Glad you use walnuts daily in your diet. I agree they're a bit high in fat. Maybe, you could reduce some other food that has high fat to prevent the pimple breakout and keep on getting the benefits as well.

Thanks for your input. I appreciate your reading and commenting. Nice to see you here.

@ Cyndi - I'm glad you could break as many as you did. They are pretty hard. Glad you liked the hub and thanks for the read and votes.

Your reference to black walnuts made me realise I'd forgotten to add its nutrient composition table. I'll do it right away. Thanks.

It is always a pleasure to see you around.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 11, 2012:

@ Ruchira - I'm glad you found something that you could use walnuts for. Thanks for reading, voting and sharing it. It is always a pleasure to see you. Thanks for the support.

@ Pamela - Yes, walnuts have always been touted a brain food along with almonds. I'm glad you love them. Thanks for giving the hub a read and sharing your views.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 11, 2012:

@ DF - Glad you like & appreciate the info. Thank you.

@ Jools - Walnuts are good for us provided we are not allergic to it. Thanks for the visit and votes. Glad to see you.

@ Aki - I read your hub and I left a comment on it. I'm thankful to you for sparing time to read, appreciate and comment on this hub. Thank you.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 11, 2012:

I'm glad you like the recipe, MsDora. Hope you try it too. I'm happy my effort has been fruitful.

Thank you very much for reading and voting.

Cynthia Calhoun from Western NC on June 11, 2012:

Raman, what a great hub here! I have a black walnut growing in my husband and I spent an hour just breaking open about 20 of them! He had to get a hammer and vise grips just to get them to break open. But it was a fun little adventure and the nut inside was so good! It's even better after reading all the benefits they have in this hub. Fantastic job on this. Many votes.

Claudia Tello from Mexico on June 11, 2012:

I am a declared walnut fan and I eat them regularly. It is amazing how they enhance the flavor of almost every dish/salad/dessert one can imagine -either savory or sweet, it doesn´t matter. Besides adding great flavor they add great nutrients and fiber to our diets, if only they didn´t have so much fat….. I always eat not more than 6 walnut halves at a time, I tend to get pimples from nuts in general and it is not pleasant.

Pamela N Red from Oklahoma on June 11, 2012:

I love walnuts and eat them everyday. I store them in the freezer. I read they were brain food and I can always use that.

Ruchira from United States on June 11, 2012:

needless to say it again, Rajan. This was such an informative hub. I did not know about white spots on kid has some 'cause of swimming and chloring. Will start on walnuts and also with summer holidays here...gotta make him sleep more so, walnuts will be good.

thank you once again, rajan. voted up as interesting and useful. sharing itacross.

Aki Macropoulos from Greece, Austria, Germany, Kosovo on June 11, 2012:

Great article Rajan. If you read my hub few days age you will see that I also recommend walnuts for lowering bad cholesterol

Jools Hogg from North-East UK on June 11, 2012:

Rajan, I love walnuts, one of my favourites. It's so good to know they;'re pretty good for me (but maybe I shouldn't eat them so much in coffee and walnut cake) :o)

Voted up etc.

DFiduccia from Las Vegas on June 11, 2012:

Great hub--useful and interesting--voted up.


Dora Weithers from The Caribbean on June 11, 2012:

Thanks for these detailed benefits of walnuts. I like walnuts and I like fish; so imagine how much I like the recipe that blends both. Voted up and useful!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 11, 2012:

Harsha, Jammu and Kashmir produces the maximum quantity of walnuts, in India. It is a great brain food no doubt.

Thanks for reading and sharing your views.

Harsha Vardhana R from Bangalore on June 11, 2012:

Thanks for all the useful info.

Walnut is a great brain food. For vegetarians who are reluctant to take cod-liver oil pills for omega-3 fatty oils, it is an excellent substitute!

Walnut oil is completely new to me.

In India, is Kashmir the main producer?

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 10, 2012:

dhannya, glad you liked the hub.

Thanks for the vote and support.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 10, 2012:

Tammy, glad you could find something of usefulness in this hub. Thanks for appreciating the effort. Your visit is always a pleasure.

Tammy from North Carolina on June 10, 2012:

I am glad you find things that are healthy that actually taste good. I didn't realize walnut oil was available. I have been enjoying coconut oil. Great hub. You always present the best information!

dhannyya on June 10, 2012:

great hub dear..voted up

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