What are the health benefits and effects of walnuts?
Sep 13, 2025
Source: Cainiu Health
Dr. Sun Lianqing
Introduction
Under normal circumstances, the main functions and benefits of walnuts include supplementing unsaturated fatty acids, providing protein, supplying vitamin E, replenishing minerals, and assisting in improving memory. When consuming walnuts, it is important to note that they are high in calories, and excessive intake may easily lead to excessive calorie consumption. It is recommended to limit daily consumption to 2-3 walnuts. Individuals with weak digestive function should not consume large quantities at one time.
Generally speaking, the main functions and benefits of walnuts include supplementing unsaturated fatty acids, providing protein, supplying vitamin E, adding minerals, and assisting in improving memory. The specific analysis is as follows:
1. Supplement Unsaturated Fatty Acids
Walnuts are rich in Omega-3 unsaturated fatty acids, which are essential fatty acids that the human body cannot synthesize by itself. Consuming walnuts in moderation can supply these fatty acids, which play a positive role in maintaining normal cardiovascular function and supporting various physiological activities of the body.
2. Provide Protein
Walnuts contain high-quality plant protein. Protein is an essential component for building body cells and tissues and participates in numerous metabolic processes. Regular consumption of walnuts helps meet part of the body's protein needs, maintaining the normal condition of tissues such as muscles and skin, and supporting overall body function.
3. Supplement Vitamin E
Walnuts are rich in vitamin E, a fat-soluble vitamin with antioxidant properties that help protect body cells from oxidative damage. Eating walnuts in moderation can supply the body with vitamin E, fulfilling daily requirements for this vitamin.
4. Supplement Minerals
Walnuts contain several minerals, including potassium, magnesium, and phosphorus. Potassium helps regulate electrolyte balance, magnesium supports energy metabolism, and phosphorus is an essential component of bones and teeth. Consuming walnuts allows the body to absorb these minerals, diversifying nutrient intake and supporting normal physiological functions.
5. Assist in Improving Memory
According to traditional understanding and some research, the unsaturated fatty acids and phospholipids contained in walnuts may aid in the development and functional maintenance of brain nerve cells. Moderate walnut consumption can provide nutritional support to the brain, potentially assisting in memory improvement and maintaining normal brain function, especially beneficial for individuals needing to sustain mental performance.
When consuming walnuts, it's important to note their high-calorie content. Overconsumption may lead to excessive calorie intake; it is recommended to limit daily intake to 2-3 walnuts. Those with weak digestion should avoid consuming large amounts at once to prevent gastrointestinal discomfort such as bloating and indigestion.
