Exploring the pros and cons of consuming walnuts for health


05 Feb 2024

Understanding the pros and cons of consuming walnuts for health.

As “health is wealth”, you need to take proper care to retain this gem. There are several methods to take this care. However, diet is one of the most significant factors among them. But, since health is prone to break down at some point or the other, it is better to stay protected beforehand with convenient health insurance. Kotak General Insurance can save your day in this respect.

Benefits of consuming walnuts

Walnut is one of the most health-enhancing foods that you can consume daily. The nutritional value of walnuts is immense. They are enriched with fibre, protein, minerals, and vitamins. Because of the presence of several anti-inflammatory properties and antioxidants, they slow down the natural ageing process. They tend to significantly improve heart health and lower LDL bad cholesterol.

Walnuts nutrition

Walnuts are a rich source of healthy nutrients. A 100 gm walnuts nutrition value consists of:

  1. Energy: 654 calories

  2. Protein: 15.2 gm.

  3. Total fat IQ: 65.2 gm

  4. Saturated fatty acids: 6.1 gm

  5. Monounsaturated fatty acids: 8.9 gm

  6. Polyunsaturated fatty acids: 47.2 gm.

  7. Fibre: 6.7 gm.

  8. Carbohydrates: 13.7 gm.

  9. Minerals: Iron, calcium, magnesium, manganese, selenium, sodium, phosphorous, zinc, potassium, and copper.

  10. Vitamins: Multiple B vitamins, Vitamins A, C, E, and K.

Walnuts benefit

Considering its composition, we can well understand that it is packed with multiple nutrients responsible for boosting heart health. Walnut daily consumption will eventually lead to lower LDL bad cholesterol significantly, responsible for multiple heart ailments. People suffering from hypercholesterolemia are greatly benefitted by regular consumption of walnuts.

Nut consumption, as a whole, considerably lowers the risk of cardiac death, several cardiovascular ailments, and myocardial infarction by 30-50%.

The unsaturated fats present in walnuts not only lower LDL but also enhance HDL good cholesterol. They also contain omega-3 fatty acids which offer protection against blood clots and arrhythmia.

People with type 2 diabetes are more prone to heart ailments. Consuming walnuts at least 5 times every week significantly reduces such heart risks and the risk of stroke.

Incorporating walnuts into your daily diet improves your overall digestive health too, as they remain packed with dietary fibre. It reduces the risk of metabolic syndrome.

Walnuts protect your brain health and keep it agile and well-functioning for long. As walnuts are packed with antioxidants like melatonin, gamma-tocopherol, proanthocyanidins, phenolic acid, and flavonoids, they act as a protection against MCI, Alzheimer’s disease, etc.

Daily walnut consumption lowers the rate of ageing in every aspect, including, physical, behavioural, and psychological. It boosts your memory power and enhances your learning capability.

Risks associated with walnut consumption

As walnuts are loaded with energy, it may lead to calorie overload, carrying the risk of obesity, unless you maintain a healthy routine of daily workouts.

Some individuals may be allergic to walnuts and cashews. These allergic reactions may become evident with skin rashes, respiratory ailments, digestive disorders, wheezing, and coughing.

Walnut consumption limit

As this is a high-calorie food, you must be careful in its consumption, to avoid calorie overload and maintain a healthy and balanced diet routine. It is best to consume no more than 45 gm of walnuts per day along with other items from varied food groups.


This article highlights the pros and cons of daily walnut intake. If you carefully maintain the limit, there are very few foods that are as nutritious as walnuts.

Team Kotak GIC

The content of this blog has been created and carefully reviewed by the esteemed team at Kotak General Insurance, with the sole purpose of providing valuable guidance and sharing insights on the importance of general insurance. Our objective is to assist users in making informed decisions when purchasing or renewing insurance policies for their cars, bikes, and health. Our expertly curated information aims to empower our readers with the knowledge they need to protect their valuable assets and financial interests.