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What are the health benefits and effects of walnuts?

Sep 15, 2025 Source: Cainiu Health
Dr. Yu Yongchao
Introduction
Under normal circumstances, as a common nut food, walnuts have various functions and benefits, including supplying high-quality nutrients, nourishing brain health, protecting the cardiovascular system, moistening the intestines to relieve constipation, and replenishing energy. When consuming walnuts, attention should also be paid to contraindications and precautions. For example, walnuts are high in calories, and excessive consumption may easily lead to excessive caloric intake; therefore, the daily intake should be controlled.

Generally speaking, as a common nut food, walnuts have several functions and benefits, including providing high-quality nutrition, supporting brain health, protecting the cardiovascular system, promoting bowel movements, and supplying energy. The specific details are as follows:

1. Provide High-Quality Nutrition: Walnuts are rich in high-quality fats, protein, various vitamins, and minerals. These nutrients provide comprehensive nourishment for the body, support tissue repair and growth, and meet the body's basic nutritional needs for daily physiological activities.

2. Support Brain Health: Walnuts contain unsaturated fatty acids, which are essential components of brain nerve cells. They help maintain normal brain function and promote the synthesis of neurotransmitters. Long-term moderate consumption may assist in improving memory and enhancing cognitive function.

3. Protect Cardiovascular Health: The unsaturated fatty acids in walnuts can help regulate blood lipid levels, reduce cholesterol deposition on blood vessel walls, support vascular elasticity, and lower the risk of cardiovascular diseases. Additionally, the dietary fiber in walnuts also promotes blood circulation.

4. Promote Bowel Movements: Walnuts are rich in dietary fiber and natural oils. Dietary fiber stimulates intestinal motility, while oils lubricate the intestines. Together, they help relieve constipation, regulate bowel movements, reduce the retention time of fecal matter in the intestines, and alleviate difficulties with defecation.

5. Supply Energy: The fats and carbohydrates in walnuts provide sufficient energy for the body. As fats are digested and absorbed more slowly, walnuts offer sustained energy supply, making them suitable for consumption during periods of high physical exertion. They help quickly restore energy, reduce fatigue, and maintain normal energy metabolism in the body.

When consuming walnuts, it is important to be aware of contraindications and precautions. For example, walnuts are high in calories, and excessive consumption may lead to excessive caloric intake; therefore, daily intake should be controlled. Individuals allergic to nuts should avoid consumption to ensure dietary safety and health.

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