Walnuts are naturally high in calories and contain mono and polyunsaturated fats. Research shows that raw, unsalted walnuts are one of the best foods to add to your daily diet due to their high calorie and fat content, as well as having many health benefits of nuts for the body.

Good for the heart

Research shows that the monounsaturated and polyunsaturated fats in nuts help lower LDL cholesterol. It is the bad cholesterol that builds up as plaque on the walls of the arteries, narrowing the arteries and blood vessels and causing high blood pressure. Therefore, adding walnuts to your daily diet can reduce the risk of high blood pressure, heart disease, and stroke.

Help with diabetes

Research shows that diabetics have high triglyceride levels, and walnuts naturally help lower triglyceride levels. Therefore, you can reduce your risk of developing diabetes. Additionally, walnuts help balance blood sugar with the help of a hormone called adiponectin. This hormone basically helps cells absorb more sugar from the bloodstream and prevents it from growing too large.


Walnuts help keep you feeling full for much longer, which prevents food cravings. They are a good alternative to meat and milk as they are rich in protein and calcium. Milk and meat are known to gain weight due to their high content of saturated fat.

High in fiber, walnuts not only cleanse your digestive system, but also help boost your energy levels for more exercise.

Fight cancer

Cancer occurs when cells in the body begin to divide because there are too many toxins in the body. Walnuts are rich in antioxidants that help remove toxins from the body and keep cells healthy. This can significantly reduce the risk of developing cancer.

Improve memory

Memory is also affected by toxins and heavy metals that build up in the brain. The antioxidants in walnuts help get rid of toxins and heavy metals, boost memory and focus more clearly.

To get these health benefits, replace nuts with other foods in your diet, such as meat, dairy, and junk food. It’s great eaten on its own, in a trail mix, or mixed with salads and smoothies.

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