6 Health Benefits Of Walnuts (Asala)

Walnuts are seeds that come from the shell of a fruit that grows on a walnut tree and are among the oldest tree foods grown by man, with their health benefits being highlighted back in time.

Commonly called “asala” or “African walnut” in Nigeria, they are immensely rich in nutrition, and their benefits range from heart health to beauty, which cannot be overlooked.

Here are 6 health benefits of walnuts.

1. Improves skin health

Walnuts are rich in biotin and antioxidants that prevent your skin from free radical damage and prevent wrinkles and signs of aging. So if you want glowing skin long into your middle age, eat walnuts.

2. Beneficial for pregnant women

Walnuts support fertility and are beneficial during pregnancy, offering nutrients that help with fetal brain development and immune function.

Pregnant women who eat a diet rich in fatty acids, such as those found in walnuts, can reduce the baby’s chances of developing food allergies, studies say. The research found that if a mother’s diet contains a certain group of polyunsaturated fatty acids (like those found in walnuts), the baby develops differently and better.

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3. Reduces breast cancer risk

It has been asserted that a daily dose of walnuts—equal to 2 ounces a day in humans—reduces the growth of breast cancer tumours.

A 2019 study found that including walnuts in one’s diet decreased breast cancer at less than half the rate of the group with the typical diet. In addition, the number of tumours and their sizes were significantly smaller.

4. Aids hormones

Walnuts help balance hormones and can ease symptoms associated with menopause, such as hot flashes and mood swings.

5. Improves gut health

Walnuts are a rich source of fiber, antioxidants, and unsaturated fatty acids, particularly alpha-linolenic acid, an omega-3 fatty acid. These are the nutrients that give walnuts their stress-fighting properties.

6. Improves heart health

The omega-3 fatty acids, particularly alpha-linolenic acid (ALA), help lower “bad” LDL cholesterol and reduce inflammation, decreasing the risk of heart disease.