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The benefits of walnuts are many and amazing!

 Walnuts, or walnuts, are one of the most popular and beneficial types of nuts, so what are the benefits of walnuts? Read the article to know it in detail!


It is possible to eat nuts roasted, raw, salted, or without salt, but what are the benefits of walnuts, what are the full nutritional value of walnuts, and are there the risks and caveats of eating walnuts? Let us know the answers in what follows.

The health benefits of walnuts

The health benefits of walnuts are many and varied, and what follows is a detailed list of them:

* Promote heart health

It was found that the fatty acids contained in walnuts reduce the levels of bad cholesterol in the body, and thus reduce the chances of developing circulatory system diseases and strokes.

* Weight reduction

Eating walnuts has been found to increase the rate of calories burned during the rest period.


It was also found that people who were eating walnuts regularly in their diet had higher rates of weight loss than others, especially since walnuts help to feel full for longer periods.


* Promote bone health

Promoting bone health is one of the benefits of walnuts resulting from high levels of copper in nuts, the deficiency of which is usually associated with lower bone density and an increased risk of osteoporosis.


The copper in Ain al-Jamal also plays a major role in maintaining collagen and elastin levels, which are important for tissue and bone structure.


If there is a deficiency in copper, it becomes difficult for the body to replace the damaged tissues in it.

Ain al-Jamal also contains the following:


1 - Manganese, which plays an important role in fighting osteoporosis if taken with adequate calcium and copper.

2- Magnesium, which is very important for the formation and strengthening of bones, as it greatly helps in enhancing the absorption of calcium.

Fight against cancer

Walnut has the ability to resist the growth and reproduction of cancer cells, as indicated by some studies and research, due to its richness in omega-3 acids, and many important types of antioxidants.


The ability of walnuts has been shown to contribute to the fight against cancer cells of the following types:


breast cancer.

Prostate cancer.

Pancreas cancer.


Contribute to strengthening the brain

One of the health benefits of walnuts is their ability to help boost and improve brain function, due to the fact that walnuts contain omega-3 fatty acids.


Also, taking omega-3 acids with iodine helps in particular to strengthen the brain, and protect the person from brain diseases, such as: dementia and epilepsy.

Improve male fertility

Walnuts have a positive effect on male reproductive health, by improving sperm quality, quantity, speed and ability to move.

Improving metabolic processes

Walnut is rich in manganese, copper, potassium, calcium, iron, magnesium, and zinc, and all these minerals help greatly in improving the metabolism processes in the body.

Promote hair health and strengthen it

Hair strengthening is one of the benefits of walnuts, which are distinguished by their speed. It also helps in increasing the overall thickness and length of hair.

Contribute to cleaning the digestive system

Walnut helps cleanse the digestive system, rid the body of toxins and waste stuck in the digestive tract, and it also helps in treating constipation.

The nutritional value of walnuts

The health benefits of walnuts result from the high nutritional value in them, so 65% of the nut fruit consists of fat, while 15% of it consists of protein, and every 100 grams of walnuts contain the following:


654 calories.

4% water.

13.7 grams of carbohydrates.

2.6 grams of sugar.

6.7 grams of fiber.

9.08 grams of Omega-3.

Walnuts are also an excellent source of many vitamins and minerals, such as the following:


Copper is essential for healthy heart, bones, nerves and the immune system.

Folic acid is important in preventing birth defects in fetuses during pregnancy.

Phosphorus, which is an important mineral for many vital functions in the body.

Vitamin B6 (Pyridoxine), important for the immune system and nerves.

Manganese, which is found abundantly in nuts and whole grains, especially.

Vitamin E, and walnuts contain a special type of it.

Risks and caveats

The health benefits of walnuts appear when walnuts are consumed in moderate quantities, while an excessive intake of walnuts may cause the following:


Episodes of allergy, some minor and some severe.

Digestive problems, such as: nausea, stomach pain, diarrhea and bloating.

Gain weight.

Pregnant women in the last months of pregnancy and lactating women are advised to consume specific quantities of walnuts only and under the supervision of a doctor.

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