Walnuts Benefits And Side Effects: Healthy Or Unhealthy?

What are the benefits and side effects of Walnuts? Are Walnuts healthy or unhealthy for us? Let’s check it out!

The Walnut is famous worldwide and valued as a tasty snack and a baking ingredient. But it is also regarded as Superfood with excellent health-promoting properties. 

But what are the benefits and the side effects of Walnuts? Let us take a look more in-depth at what this Superfood does!

About Walnuts

About Walnuts
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Walnuts are a good source of the sleep hormone melatonin, which can prevent cardiovascular diseases and cancer due to their antioxidant effect. The nuts are also rich in omega-3 fatty acids, positively impacting our heart health. 

Walnuts also contain large amounts of vitamin B6, which improves our concentration and can protect us from fatigue and nervousness. As nuts also have a high zinc content, they strengthen our immune system.

However, in the case of walnuts, the fruit and the leaves have positive health effects. 

For example, tea made from walnut leaves reduces sweat and alleviates certain skin diseases. A conditioner containing the tea gives brown hair new strength and radiant shine.

Walnuts: How healthy are they?

Walnuts are on the index for many figure-conscious people. Although they are fat, why should you eat more nuts?

Walnuts belong to the native superfoods because of their healthy ingredients. They are rich in vitamins, minerals, and trace elements and provide vegetable protein but fat. 

They consist of 70 percent of this. It’s why nuts have been getting discredited as fatteners. Studies show that the rich content of mono- or polyunsaturated fatty acids makes the fruits particularly healthy. 

At the same time, many people pinched the nut as a snack: they thought that healthy fats would also provide a relatively large number of calories.

A few years ago, the all-clear came: some studies showed that nuts, almonds, and pistachios were wrongly considered calorie bombs. 

The body cannot break down the fat from the nut very well and excretes the majority undigested.

Walnuts contain healthy, unsaturated fatty acids.

Numerous studies prove the positive influence of nuts on health. Compared to other nut varieties, walnuts have the highest alpha-linolenic acid content. 

It is an Omega-3 fatty acid. It protects the cells of your organism from the attack of harmful oxygen radicals (free radicals) and reduces your risk of cardiovascular disease, vascular disorders, or cancer.

hand full of walnuts
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Other Walnuts ingredients are:


Our organism uses lecithin to convert it into acetylcholine. Acetylcholine is the most prominent neurotransmitter of our nervous system and therefore plays a significant role in your brain’s performance.

Vitamin E

Walnuts are rich in tocopherols, a group of four different forms of vitamin E.


This trace element helps the liver and hair.


Walnuts provide the organism with magnesium, phosphate, sulfur, iron, and calcium minerals.


They contain vitamins A, B1, B2, B3, C, and pantothenic acid.

The Health Benefits of Walnuts

Health Benefits of Walnuts
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Walnut is known for its numerous benefits to human health and is a food that people of all ages love to consume. 

Therefore, experts recommend eating 4-5 pieces of walnuts every day. When you make a habit of eating the recommended amount of nuts every day, you will unwittingly eliminate the possibility of many diseases.

Now, let’s pay attention to the list of the benefits of Walnuts.

They keep your blood vessels elastic and reduce blood pressure

The mono- and polyunsaturated fatty acids positively affect the heart and circulation. They improve blood flow and counteract high blood pressure.

Reduce stress with Walnuts

Scientists mixed one tablespoon of walnut oil and 37 grams of walnuts into the food of a group of test subjects every day for six weeks, but not of a comparison group. 

The result: the nut-eaters were better able to cope with nerve-racking situations. Vitamin B6 increases the ability to concentrate and protects against nervousness and fatigue.

Walnuts can lower your cholesterol level.

An evaluation of 25 studies showed: If you eat 67 grams of nuts per day, you can reduce the “bad” Ldl cholesterol level by five percent. 

The high content of dietary fibers, the mineral magnesium, and polyunsaturated fatty acids thus reduces your risk of cardiovascular diseases.

Walnuts can help to decrease the risk of coronary heart disease

A meta-analysis by Imperial College London and the Norwegian University of Science showed that a handful of nuts a day reduced the risk of coronary heart disease by 30 percent. 

The researchers examined 29 studies with a total of around 820,000 participants.

turkish delight with walnuts
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Improve brain performance with Walnuts

Not without reason, the so-called trail mix consists mainly of different nuts. They contain choline and lecithin – the building blocks of messenger substances that our brain needs for its work.

Walnuts can protect against diabetes.

Daily nuts on the menu reduce the risk of developing type 2 diabetes.  Patients who already suffered from it showed better insulin levels as a result.

Walnuts can lower the risk of prostate cancer.

Men with prostate cancer can benefit from a healthy diet rich in vegetable fats, including nuts. 

Polyunsaturated fatty acids reduce the risk of dying from progressive carcinoma.

Side Effects of Walnuts

Side Effects of Walnuts
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Of course, there are also risks and side effects. However, high-fat content is not one of them. Nuts do not make you fat has surprised most scientists, but many studies have proved this. 

Some nutrients – including fats – are so trapped in the nut cells that the body cannot use them, and they are excreted unused.

Now let’s check the possible side effects of the walnuts together.

Walnuts can cause allergies.

Allergic reactions are often associated with excessive consumption of nuts. Some people can have mild allergic reactions, while a walnut allergy can mean a life sentence for others. 

So be careful! If you get allergic reactions after eating walnuts, stop eating them, and consult your doctor.

Skin rashes and swelling can occur with Walnuts.

Consuming excessive amounts of walnuts can cause rashes and swell all over the body. 

People sensitive to other forms of nuts are more likely to suffer from these symptoms.

Walnuts can cause Diarrhea.

Like all other nuts, Walnut is a top allergen. Walnut consumption can produce various types of digestive complications. 

If you have Diarrhea and other digestive problems after eating walnuts, it may be time to say goodbye to your favorite snack. 

Please consult your doctor before you try to eat it again. Timely intervention can prevent these side effects of Black Walnut.

Nausea with Walnuts

As mentioned before, walnuts are allergens. They contain antibodies that stimulate the white blood cells to produce histamine in the body. 

These histamines promote allergic reactions such as nausea, stomach pain, and Diarrhea.

Walnuts are not suitable for Pregnancy and lactation

Nuts, as an allergen, belong in the category “not safe” for pregnant and lactating women. It applies in particular to black walnuts. 

If you are pregnant and breastfeeding, try to avoid nuts to avoid complications.

sweet walnuts
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Lip Cancer with Walnuts

If applied daily to the skin, Walnut can lead to lip cancer because it contains a chemical called juglone. 

It is a rare side effect and occurs after prolonged use. You can talk to your doctor about walnuts’ benefits and side effects.

Asthma attacks can occur with Walnuts.

Asthma is becoming increasingly common today. If you have asthma and have walnut sensitivity, avoid this crunchy nut. 

People who are sensitive to walnuts are more prone to asthma attacks.

Walnuts can cause swelling of the throat and tongue

People who suffer from walnut allergy can also have some severe problems. These people may experience swelling of the throat, tongue, and even lungs. 

These symptoms make breathing difficult and can even lead to death. In this scenario, immediate medical attention is essential.

Stay away from Walnuts if you have acne and ulcers

When applied topically to the skin, Walnut leaves can cause acne, eczema, ulcers, and other skin infections. They can also cause excessive sweating of hands and feet. 

If you are using something that contains walnut leaves, do a patch test to rule out an allergic reaction.

Walnuts can be a gift for people who are not allergic to nuts. But for people with allergies, these nuts seem like a curse. 

If you develop a walnut allergy, keep as far away from them as possible. 

So be careful with these side effects if you eat too many walnuts. Ask your doctor for ideas on how to treat this allergy.

Most Asked Questions About Walnuts

Most Asked Questions About Walnuts
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What is very healthy about walnuts?

Walnuts are abundant in unsaturated fatty acids and are essential for the development of the brain. They also contain many vitamins and trace elements. 

What contains walnuts?

Good fat and vitamins. B group vitamins are getting found in walnuts. They also hold potassium, which is vital for the excitability of muscles and nerves. Zinc, magnesium, iron, and calcium are also in nuts.

Are walnuts suitable for people with diabetes?

The University of Wollongong study – The good fat of walnuts helps people with diabetes type 2 diabetes, and they know that they need more than an apple a day to stay healthy. Nuts are rich in polyunsaturated fatty acids, especially omega-3 fatty acids and vitamins.

Are walnuts good for the eyes?

Walnuts are healthy and super nerve foods. Nuts contain various B vitamins, which makes hazelnuts so healthy. Besides, walnuts are beneficial because they have large amounts of vitamin A (carotenoids). Vitamin A is good for the eyes but also good for beautiful skin.

Are walnuts good for the liver?

Garlic boosts liver productivity. As a result, harmful substances get excreted more quickly, and the organ is better protected. Walnuts also help the liver to detoxify. The nuts contain glutathione, omega-3 fatty acids, and L-arginine.

Can you eat bitter walnuts?

It is especially true of pistachios, Brazil nuts, and occasionally hazelnuts and walnuts. Almonds, walnuts, pistachios, and cashew nuts belong to the stone fruits. Do not eat nuts that taste bitter; if necessary, even spit them out.

How long must walnuts be left to dry?

Spread the nuts in old fruit boxes or on newspaper, in single layers, and with a great distance between them. Dry the nuts for about four weeks, turning every two days. Do not dry the nuts in the oven or even the tumble dryer.

Are green walnut shells poisonous?

These poisons can cause nerve spasms. Walnut shells and nuts that are getting infected with the fungus have a poisonous effect on dogs. But even green walnut shells (fallen from the tree), which are not affected by the fungus, can cause stomach and intestinal problems and Diarrhea due to the tannic acid.

walnuts on tree
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How do you roast walnuts in a pan?

That’s the way to roasting walnuts.

  • First, crack the walnuts into roughly equal pieces.
  • Preheat the oven to 180 – 200 degrees. 
  • The walnuts are best getting placed on a baking tray.
  • Leave the walnuts in the oven for a maximum of ten minutes.
  • Then take the nuts out of the oven and let them cool down at room temperature.

How to store walnuts properly?

The freshest nuts remain in their shell. Shelled, chopped, or grated walnuts quickly lose their aroma. If you store the nuts in their tanks, you don’t have to pay much attention to them, except that they should be stored in a cool place – at about 10 to 17 degrees Celsius – in a dry, airtight place and protected from light.

What is the best way to dry walnuts?

Before we can eat walnuts and hazelnuts, the nuts have to dry. To do this, they are first cleaned and then dried in an airy place for several weeks. If they are stored correctly, they will keep for several months. Walnuts and hazelnuts are easy to harvest from your garden.

Can walnuts be dried in the oven?

Walnuts should also not be getting dried in the oven. The moisture would quickly escape in the range, but the oil in the walnuts becomes rancid at temperatures as low as 28 degrees Celsius. Even though it may take a few weeks: you should dry the nuts at lower temperatures.

Are walnuts good for dogs?

Walnuts are also susceptible to fungus. Therefore feed your dog only peeled and ripe nuts. Walnuts are incredibly healthy and have a high nutritional value due to their unsaturated fatty acids. Only overweight dogs should never eat walnuts.

How do you store walnuts after harvest?

Harvest and store walnuts. The harvest time for walnuts is from mid-September to the end of October. The nuts are ripe when they fall from the tree, and their shells crack open; well dried and properly stored, they can last for many months.

How can you freeze walnuts?

Freezing freshly harvested walnuts is simple and very advantageous. Because walnuts contain a lot of fat, they can quickly become rancid. Nuts that are getting stored in the freezer are always fresh after defrosting.

Can walnuts go moldy?

These are fungal toxins that can be carcinogenic. Even roasting the walnuts does not make the mycotoxins harmless. In the interest of your health, if you discover signs of mold on them or if the nuts taste unusual, just spat them out.

picture of raw walnut
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If you seek or want to gather more information about walnuts’ benefits and side effects, please get in touch with your doctor to get the best health advice.

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Last Updated on 17/04/2022 by Buzz This Viral