Walnuts help to fall asleep easier, boost immunity and keep the bone heath

Not only that the walnuts are tasteful but they are very healthy as well. Unfortunately many people think that walnuts are high in calories and should not be take so often in the eating regimen. But in fact the walnuts are high in unsaturated fatty acids, linoleic, oleic and alpha-linolenic acids, the richness in vitamins and mineral that helps us to stay healthy. A list of nutrients that walnuts have is long, and includes: potassium, magnesium, phosphorus, iron, calcium, zinc, vitamin B9, B6, E, A…


  1. Provides us with omega fatty acids: although nuts contain omega-6 acids; one serving (one handful) provides you with 91% of the daily requirements of omega-3 essential fatty acids. The body can not produce these important fatty acids and that’s why walnuts are so important. Omega-3 protects heart, promote cognitive function and have anti-inflammatory activity.
  2. Boost immunity: walnuts contain ellagic acid; and they are excellent for improving immunity. The function of ellagic acid is various. In humans it is known both anti mutagenic and anti carcinogenic effect of ellagic acid.
  3. Lowering cholesterol: thanks to the high content of monounsaturated fats, nuts help lower cholesterol and as a result, help reduce the risk of cardiovascular disease.
  4. For easier and better sleep: walnuts contain melatonin, a hormone that helps in establishing balanced sleeping and mental calmness.
  5. Preserve bone health: according to many researches the higher concentration of omega 3 fatty acids is associated with greater bone strength. Omega 3 fatty acids affect on the morphology of bone calcium metabolism and stimulating the formation of collagen, and thereby strengthen the structure of the spinal cord.
  6. Regulate weight: Studies have shown that people who eat nuts at least twice a week are less likely to gain weight from those who almost never ate.