Some studies also indicate that women can benefit from consuming more walnuts as part of a healthy diet. The presence of polyunsaturated fatty acids in walnuts benefits cardio-metabolic health and can prevent type 2 diabetes. One trial found that women who ate at least 28 g of walnuts a week had less of a chance of developing diabetes. (33)
Learn about more foods that can help to manage symptoms of type 2 diabetes.
Walnuts Benefit Male Reproductive Health
Walnuts have many benefits for men because their ALA omega-3 content helps to improve male reproductive health.
A randomized control dietary intervention trial found that consuming 18 whole walnuts a day helped to improve sperm quality. Researchers noted that after 12 weeks, there was a marked improvement in sperm vitality, morphology, and shape. (34)
Other studies have shown that increasing walnut intake can benefit men’s fertility and prevent oxidative stress that can affect male reproduction ability. (35)
If you are trying to father a child, learn about other ways to improve the lifespan of sperm.
Walnuts Have Cancer Fighting Properties
Various trials have shown that consuming walnuts may help in preventing the development of certain cancers.
Scientists suggest that a combination of many of the beneficial antioxidants in walnuts helps kill off cancer cells. Lab trials on mice have found that tocopherols and other biochemicals can help slow the growth of colon, prostate, and renal cancer. Also, walnut compounds have shown to be effective in reducing the size of breast tumors. (36)
Ellagitannins in walnuts turn into a compound called urolithin in your gut. Some studies have shown that urolithins can help to kill off prostate cancer cells and help prevent prostate cancer. (8, 37)
Unfortunately, there are very few clinical trials on using walnuts to treat cancers in humans. However, many doctors agree that a diet rich in antioxidants and omega-3 fatty acids has many health benefits, including helping to reduce the risk of cancer. (38)
Antioxidants in Walnuts are Great for Healthy Skin
The number of powerful antioxidants in walnuts mean that eating a serving of walnuts every day can boost your skin’s health.
Doctors on WebMD report that you need a good number of vitamins and minerals from your diet for healthy skin. Eating foods rich in antioxidants helps to “feed” your skin from the inside and improve how your skin looks and feels. (39)
One serving of 14 walnut halves contains small amounts of vitamin C, E, K, and B-group vitamins. All of these are essential for skin care. Also, minerals found in walnuts like selenium, copper, and zinc help to reduce the visible appearance of aging. (39)
Research also shows that getting adequate amounts of alpha-lipoic acid (ALA) in your diet is also essential to protect your skin cells from damage. (40)
Walnut Benefits for Your Hair and Scalp
Walnuts also contain vitamins and minerals that can boost the health of your scalp and help to have shiny hair.
The journal Dermatology Practical & Conceptual reports that healthy hair and scalp require minerals such as iron, selenium, and zinc. You also need to have a diet rich in antioxidants and fatty acids. For example, omega-3 is necessary to help promote hair growth. (41)
You can also use a small amount of walnut oil to massage into your scalp to moisturize it and to give your hair a shiny look.
Side Effects and Precautions When Eating Walnuts
Walnuts are tasty nuts or seeds that are very beneficial for your health. Walnut “fruit” contains protein, vitamins, minerals, and is high in healthy fatty acids.
The only side effect that doctors warn from consuming walnuts in reasonable amounts is an allergic reaction. If you suffer from tree nut allergies, you should make sure you are not allergic to walnuts before consuming them. (42)
How to Select Walnuts
When you purchase whole walnuts that have not been shelled, choose the ones that feel heavy for their size. Make sure their shells are not cracked or stained, as often this is a sign of mold developing on the nut.
Shelled walnuts are usually available in prepackaged containers or in bulk bins. If you purchase them from the bulk section, make sure that the store has a good product turnover to ensure maximal freshness. Whether purchasing walnuts in bulk or in a packaged container avoid those that look wrinkled as they indicate old age. It’s also a good idea to smell the walnuts if you can to ensure that they are not rancid.
How to Store Walnuts
Walnuts are high in polyunsaturated fat, and that makes them extremely perishable. Shelled walnuts should be stored in an airtight container in the refrigerator, where they will keep for six months and even more.
You can also freeze walnuts, where they will last for one year.
Unshelled walnuts should preferably be stored in the refrigerator, although you can also keep them in a cool, dry, dark place where they will stay fresh for up to six months.
Related articles:
Brazil Nuts: Proven Benefits, How Many to Eat Per Day, Nutrition, Calories
Cashew Nuts: Are They Good For You, Nutrition Facts, Benefits and More (Research Based)
Sunflower Seeds: Calories, Are They Good for You, Side Effects, Proven Benefits
Adding nuts to your daily nutrition is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.
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