Did you know nuts are nutritionally dense fruits?

And that they contain high amounts of healthy monounsaturated fatty acids (MUFAS) and polyunsaturated fatty acids (PUFAS), the oils that are liquid at room temperature and good for your heart!

In fact: almonds, cashews, hazelnuts, macadamia nuts, pecans and pistachios predominately contain MUFAS. Pine nuts and walnuts, on the other hand, contain more PUFAS.


But healthy fat isn’t the only benefit these little “fruits” have; they are full of antioxidants such as vitamin E, phytosterols, polyphenols and flavonoids.

Want one more super power benefit of nuts?

They are high in fiber.

Translation: they’re high fiber acts as natures broom for your digestive system, keeping you regular and your GI happy!

It is no wonder the ancient world considered nuts medicinal.

Hippocrates, the father of Western medicine, first documented the benefits of tree nuts for maladies such as insomnia, alcolics and headaches.

Today many studies have validated the therapeutic and nutritional value that nuts provide

In fact, a study published by the Journal of Alzheimer’s Disease analyzed the supplementation of walnuts and found that they not only increased memory but also increased learning ability and motor development.

High contents of omega-3 and omega-6 PUFAS have been found to be cardio (heart) protective.

In the Nurses’ Health Study, walnut consumption was also shown to have a protective effect against the development of Type II Diabetes Miletus (T2DM).

Don’t let their fat content deter you from including walnuts in your diet.

walnuts health benefits_2Regular nut consumption was found to decrease the incidence of obesity, hypertension, metabolic syndrome and T2DM.

The benefits are kind of endless!

In various other small studies, researchers found that adding a mix of raw nuts consisting of: walnuts, almonds and hazelnuts into a healthy diet reduced insulin resistance and improved LDL (you know – the bad cholesterol) serum levels.

It would seem that the benefits of walnuts are pretty much endless then! But just to help convince a little more…

It has been found that regularly consuming walnuts along with others can decrease mortality as a result of cancer, respiratory or heart disease.

Top 6 benefits of walnuts

So here’s the top 6 benefits of walnuts and the reasons for including them in your diet today!

1. Keep your brain health, memory intact and functional

2. Helps decrease the onset or prevents getting Alzheimer’s Disease

3. Lowers your bad cholesterol and protects your heart

4. Keeps T2DM at bay and reduces pre-diabetes otherwise known as insulin resistance

5. Lots antioxidants help you look amazing while decreasing your chance of contracting cancer!

6. High fiber equals regularity and a happy gut!

So next time you are looking for a healthy snack don’t hesitate to reach for a handful of nuts. Want to up your intake even more? Add walnuts to your salad or make walnut crusted salmon. Absolutely gorgeous and so good for you.

Hungry for more ideas or information on the benefits of walnuts? Then don’t be shy and make sure you drop me a comment, email or line! As a functional holistic nutritionist I’m here to help you achieve your health goals!

Connect with Expert Doris Delgado. 

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