The World’s Healthiest Nut – Walnut

Brain Booster - Walnut
Brain Booster – Walnuts

The World’s Healthiest Nut – Walnut

Walnuts were introduced across the globe by the English merchants. The nut belongs to the Juglandaceae family of the genus tree Juglans. The drupaceous nuts are of two types- the English/Mission walnuts and Black walnuts. English walnut originated in Persia and Black walnut is native to North America. In the 18th century Franciscan monks of Alta California began growing the Mission walnuts. Ninety nine percent of commercial English walnuts come from the Central Valley of California. China contributes 49% while other producers are United States, Turkey, Ukraine and Iran.

Nutritional value and facts per 100gm

  • Calories – 654
  • Protein – 15.2g
  • Carbs – 13.7g
  • Fiber – 6.7g
  • Omega 3 – 9.08g
  • Omega 6 – 38.09g


  • Vitamin C – 1.3mg
  • Vitamin A – 1ug
  • Vitamin E – 0.7mg
  • Vitamin B5 – 0.57mg
  • Vitamin B6 – 0.54mg
  • Vitamin K – 2.7mg


  • Calcium – 98mg
  • Phosphorus – 346mg
  • Sodium – 2mg
  • Zinc – 3.09mg
  • Manganese – 3.41mg
  • Copper – 1.59mg
  • Potassium – 1.59mg
  • Magnesium – 3.41mg
  • Iron – 2.91mg

Health Benefits of Consuming Walnuts

  • Reduces the risk of heart disease

Adding walnut to your daily diet has considerable health benefits to your heart. It lowers the bad cholesterol or LDL (Low Density Lipo Protein) and improves the function of blood vessels. Walnuts minimizes the formation of plaque building in the arteries as well as reduces inflammation.

  • Prevents Cancer

The nut is rich in plant compounds and contains several bioactive components such as “Phytosterols” and “Gamma-tocopherol” which effectively prevents cancer.

  • Empowers Brain Health

Consumption of walnuts improves the brain functions. It enhances the memory of the young and the old.

  • Contains Antioxidants

The drupaceous nut has antioxidant properties which are very essential to the body. This property protects the liver against chemical damage.

  • Controls Diabetes

Adding the nut to your daily diet improves the metabolic parameters in people with Type 2 diabetes. This is proved when Insulin is tested in fasting.

  • Boosts your Sperm Quality

According to the study conducted by UCLA, (University of California, Los Angeles) 75grams of walnut consumed in your daily diet can improve the motility, vitality and the sperm morphology in men aged between 21 and 35.