It is often those foods that we don’t even give a second thought to that carry great health benefits for the body.
It is often those foods that sound boring and tasteless that we hardly buy from the supermarket.
This is certainly the case for most nuts. In particular walnuts which are packed with healthy fats, protein, fibre and so much more goodness for the body!
This article will focus on the health benefits of walnuts – with a sneak into some tasty recipes with walnuts!


  1. Cancer Fighting Properties

Eating walnuts can help reduce not only prostate cancer, but reduce the risk of breast cancer too. Researchers at the Marshall University in the United States found that consuming a daily dose of walnuts; about two ounces a day reduced the growth of breast cancer tumours in mice. Lead researcher, Elaine Hardman and her colleagues studied the mice very carefully from the mother, through conception and throughout life. They compared the mice that were given walnuts to the ones with a regular diet. The research found that the group whose diet included walnuts at both stages developed breast cancer at less than half a rate compared to the group with a walnut free diet. Also, the number of tumours and their sizes were smaller too. So, to protect yourself from breast cancer and the spreading of it quicker than it being diagnosed and being given the proper treatment, why not be precautious and consume two ounces of walnuts a day? You can eat walnuts raw or with fruit in a fruit salad. Moreover, you can add these crunchy nuts to your salad. Either way, you will be doing your body a great justice by consuming a food that contains cancer fighting properties.

  1. Great For The Heart

Walnuts contain the amino acid l-arginine. This amino acid offers various benefits to people that suffer from heart disease or those that at high risk of heart disease in the future. Also, walnuts contain the plant based omega-3 fat alpha-linolenic, which is anti-inflammatory and may prevent the formation of blood clots. Eating just four walnuts a day has been known to raise blood levels of a healthy heart and support cholesterol levels. Further research indicates that eating an ounce of walnuts a day may decrease cardiovascular risk, which can lower the risk of death due to heart issues. Heart disease can strike at any time and to anyone so why not eat a handful of nuts a day to promote a healthy heart? However, if you struggle with herpes, then it is best to avoid eating walnuts.

  1. Control Weight

Do you want to find a healthy snack in between meals that not only controls your weight but stops unnecessary cravings for unhealthy foods? Walnuts are your snack time answer! When you add healthy nuts such as walnuts to your diet, it can help you maintain your ideal weight overtime. A study found that those whose diets included extra nuts or nuts substituted for other foods lost about 1.4 extra pounds of weight and half an inch from their waists. Moreover, many studies have found that eating walnuts is unlikely to cause weight gain or obesity. Any successful weight management plan should contain some form of satiety factor. In this case, walnuts are a great option as they are the right food to consider when on a weight loss or management journey. Even though these nuts are dense in calories, they still enable you to lose weight. You can eat walnuts raw, or as a yogurt or fruit smoothie topping. Furthermore, you can add walnuts to a salad if you want an extra crunch to your lunch!

  1. Control Diabetes

All types of nuts are associated with a lower risk of diabetes and walnuts are definitely not an exception. The beneficial dietary fat in walnuts has been shown to improve metabolic parameters in people that suffer from type 2 diabetes. Type 2 diabetes is a common health issue today, where a lot of people suffer from the disease. However, a study found that overweight adults that suffered from type 2 diabetes who ate one quarter cup of walnuts daily had reduced fasting insulin levels compared to those who did not. This was achieved in the first three months of consuming walnuts. Moreover, a study published in the Journal of Nutrition found that women who consumed 28 grams of walnuts twice a week were 24% less likely to develop type 2 diabetes. Even though this study was conducted on women, it could apply to men too! So, if you are diabetic or at risk of suffering from type 2 diabetes then it is important to eat a regular amount of walnuts in order to control your glucose levels, which if very high could lead to health issues in later life.

  1. Superb For The Skin

Lotions, numerous make up items and face masks can soften, hide spots and even clear skin, but ever thought of consuming foods for healthy skin instead? Everyone wants flawless skin. All individuals want to look their best and radiant. If you’ve never heard of walnuts being beneficial for the skin then you are in for a nutty treat! Walnuts are rich in Vitamin B and antioxidants that prevent your skin from free radical damage. Moreover, these nuts prevent signs of wrinkles and ageing, which we all tend to fear once we leave our teens and come into adulthood. So, in order to obtain glowing skin and still look beaming when you are in your 40s add walnuts to your diet. A handful of walnuts a day may just keep your skin beautiful and push the wrinkles away!

  1. Excellent For The Hair

Be it thin hair, brittle hair or greasy hair; we all want to have beautiful hair don’t we? Did you know that walnuts are a good source of hair food? Of course there are other foods that are great for the hair too, but walnuts are one of the foods that are seen as excellent for the hair. This is due to the fact that walnuts contain biotin, which is vitamin B7. It helps to strengthen hair, prevent hair loss and improve hair growth and hair extent. So, by adding walnuts to your diet you are actually improving your hair. Just a handful of walnuts a day will get you started on that journey of getting that gorgeous looking and feeling hair you’ve desperately wanted for a long time!

  1. Beneficial For Pregnant Women

There are many foods that are beneficial for pregnant women. During pregnancy, one of the most important things mothers think about is the health of the baby and the nutrition the baby receives – this is where walnuts come in.
Walnuts are known to be a brilliant food for women with child. Researchers state that mothers to be who eat a diet rich in fatty acids such as those that are often found in walnuts may reduce the chances of their baby developing food allergies. Research has found that if a mother’s diet contains a certain group of polyunsaturated fatty acids, the baby’s gut develops differently. The polyunsaturated fats are said to improve how gut immune cells respond to foreign substances and bacteria. All in doing so, it makes the baby less likely to suffer from any allergies.  Babies can be allergic to a number of foods. Some babies grow up to be allergic to nuts, dairy products and even suffer from gluten allergies. Such allergies can be avoided if the mother to be consumes the right foods during pregnancy.

So, (if you’re not allergic) go a little nuts with some of these amazing recipe finds!


Seasonal ÒRÉ blog contributor.

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