Seeds and Cereals

Nut’s Health Benefits

The walnut is a fruit bearing one dry seed, rarely found with two. It comes from the walnut tree (Juglans regia L). This tree originates from Asia, which arrived in Europe around the 4th century.

The nuts make up the Christmas supper and can be consumed naturally or used in sweets, drinks, toast or as raw meal ingredients. It should be added that it is also widely used in aesthetics, as the oil is removed from the walnuts squeezed.



  1. breast cancer prevention

Based on studies done, it has been shown that walnuts can help prevent breast cancer. The inclusion of nuts in daily meals proved to be beneficial after the diagnosis of the disease, as they reduced the rate at which malignant cells grew. However, there is a downside to this benefit: you need to consume 14 units per day. The point is that the indication is that a maximum of ten walnuts be consumed daily, given its high caloric content and polyunsaturated fats.

  1. maintaining cardiovascular health

Nuts contribute to lowering levels of bad cholesterol, LDL, and by improving blood quality, it reduces the possibility of excessive clotting and inflammation. In addition, they benefit from the work of endothelial cells, which are found in blood vessels.

The amino acid arginine in walnuts helps with the production of an element that relaxes blood vessels: nitric oxide.

  1. Helps prevent prostate cancer

Studies show that consuming 85g of walnuts daily brings significant reductions in the risk of developing prostate cancer. However, eating a serving of this size of walnuts is high in calories, so be careful.

  1. bone health

Eating large amounts of nuts lowers the blood levels of collagen elements needed to indicate bone volume. When your levels are low, it means there is less loss of mineral from the bones.

  1. Balancing Blood Sugar Level

The proteins in nuts are critical for blood glucose levels to remain stable. Research carried out has shown that consumption of oilseeds can help control blood sugar levels.

  1. muscle mass gain

The benefits of nuts for muscle mass gain are little considered, however, 100 grams of nuts bring 20 grams of protein in its constitution, important nutrients for the formation and reconstruction of muscles. Therefore, including a controlled portion of nuts after training can contribute to the stimulation of hypertrophy.

That said, it is necessary to integrate a diet with weight training so that there is a gain in muscle mass.

  1. sleep improves

Due to the presence of a sleep-inducing compound, melatonin, walnuts can influence the desire to sleep and make the night’s sleep perform better.

  1. Combating stress

In view of the presence of fiber, antioxidants and omega 3, walnuts have attributes that go against stress.

  1. longevity

Studies show that those who are in the habit of consuming nuts are 40% less likely to suffer from cancer and 55% less likely to die from cardiovascular disease.

  1. male semen quality

Men who add 75 grams of nuts a day to their usual meals experience an improvement in semen quality compared to those who do not eat the same amount.


The fruits, leaves and peel are used in traditional Asian medicine to treat nausea, inflammation, gonorrhea and to lower cholesterol levels.

Given their numerous nutritional, antioxidant and anti-inflammatory properties, walnuts are an indispensable item in the diet of those who value quality of life, health and well-being.

With regard to the amount of benefits brought by nuts, we list polyunsaturated fatty acids, folic acid and magnesium, components which, once consumed, help reduce bad cholesterol.

It is known that walnuts have properties that collaborate with good blood circulation, increasing the production of red blood cells. Another essential property is that the antioxidants that walnuts contain, when consumed frequently, help to treat Alzheimer’s. Therefore, people who have a propensity to develop this disease or who already suffer from it, benefit from it when they add nuts to their diet.

In this perspective, the consumption of antioxidant-rich nuts helps to minimize the effects of the disease, as they delay the aging of cells, preventing them from oxidizing and inflaming, the main factor for this disease to start to develop.


Here are some characteristics of different types of nuts:

  1. Almond

Almonds differ from other nuts by their characteristic aroma, which is highly appreciated in oils and sweets. Almonds contain a significant amount of phosphorus, magnesium and manganese, in addition to fiber and monounsaturated fats.

  1. Nut

Typical of colder countries, the walnut has large amounts of saturated fat and vitamins in the B complex, namely: thiamine, niacin, riboflavin, folates and pantothenic acid. Although it is widely used in cakes and pies, the nut can be consumed fresh without seasoning and/or preparation.

  1. hazelnut

Hazelnuts can be considered one of the richest nuts in fat, given that 61% of its composition is made up of lipids. Copper, manganese and vitamin E are also some of the main nutrients in hazelnut.

  1. cashew nut

Cashew fruit is a rich source of copper, manganese and magnesium and is usually consumed with a lot of salt. Therefore, it should be avoided by people who are dieting, since salt increases fluid retention.

  1. Brazil Nut

This type of nut is a rich source of vitamins and minerals, being considered the best source of selenium, given that only two units of nut are enough to meet the daily needs of the nutrient.

  1. Pistachio

Pistachio is a nut rich in vitamin E and beta-carotene and is a traditional flavor of ice cream in Brazil.

  1. pecan nut

This Chinese-origin oilseed is characterized by its sweet taste and high lipid content, which reaches 72% of the fruit.

  1. macadamia nut

This nut of Australian origin is recognized for its high fat content, reaching 73 grams in a 100 gram serving of the nut, making it one of the most caloric nuts.


Although there are several species of nut, the planting and care instructions are similar.

Preparing nuts can take months and the success rate may not be as high. Therefore, first of all, it is necessary to mention that walnut trees, especially those of the black species, release chemical components into the soil that decimate nearby plants, such as tomato and pine trees, for example.

Having done this in the autumn, collect the fallen walnuts or beat the branches of the walnut trees with the help of an instrument so that the ripe walnuts fall. Even though they are ripe and fallen, the walnuts will still be inside a thick green or brown shell.

If planning is to start an orchard, ask a local grower or check online for species and varieties specialized for your climate and purpose. The objective is to buy seeds from trees within a radius of 160 km from where it will be planted, so that adaptation is easier. It is known that walnut trees usually grow in cold places, but some of their varieties may be more used to other climates.

Nuts bought in supermarkets will hardly have the necessary moisture to germinate. Even if they do, they were probably produced by a hybrid tree or by a variety adapted to a different climate.

If you want to plant without the shell, dip the walnuts in a container of water until the frosting is soft. Break and peel the fruit by hand.

Keep the seeds moist during the winter for 90 to 120 days. As with other seeds, walnuts need a cool, moist environment before the plant can awaken and sprout, which can take 3 to 4 months.

Remove the seeds a week after they germinate, but keep them moist. All walnut species need high quality soil. Therefore, choose a place with clayey soil and good drainage, at least 0.9 m deep. Choose places that do not have slopes, stony soils or with a lot of clay.

Clear vegetation from the area before planting as it will compete for the same nutrients that walnut trees need.

Drill holes approximately two to three inches deep and place the walnuts aside in the bottom of the holes, filling with earth. When planting multiple trees, keep the holes 3 to 3.7m apart from each other.

Water occasionally for at least two years after planting, especially in dry or hot months. After two or three years, the trees will need to be watered during the hottest part of the year or during a drought, about three times a month.

Most orchards start with more plants than the tree can support. Once the trees are wide enough and the branches are meeting, choose ones that have certain characteristics, such as a straight trunk and fast growth.

It is worth mentioning that the fertilizer should be used after the tree has grown sufficiently. Although the use of this one is controversial, at least with regard to black walnut, as this product may help the herbs around it more than the tree.

If you want to protect the nuts from animals, use tins. First, burn the can so that it deteriorates within a few years. Remove one end and cut an X-shaped opening in the other. Place 2.5 to 5 cm below the ground. The nut will be protected and will sprout from the top of the can.


The Indian nut is the seed of the fruit of the Nogueira-de-Iguape tree. Indian walnut is originally from Indonesia and cultivated in several areas that have a tropical climate. The fruit, the Indian nut, was in evidence as a slimming agent, although it can be highly toxic if used in the wrong way, causing several side effects.

According to consumers of the seed, the most common effects are diarrhea, stomach pain, nausea, tachycardia, headache and dehydration. In addition, consumption is contraindicated for pregnant women, breastfeeding women and people with a history of heart, kidney and liver problems. Children, the elderly and people who are taking medications should also avoid ingesting nuts.


Related articles

Cashew Benefits and Properties

Peanut Benefits and Properties

Hazelnut Benefits and Properties

Benefits and Properties of Macadamia

Benefits and Properties of Date

Almond Benefits and Properties

Benefits and Properties of Brazil Nut

Pistachio Benefits and Properties

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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