50 Super Interesting Facts About Walnuts

Here are 50 facts about walnuts and sentences for each one:

1. Walnuts are the edible seeds of any tree of the genus Juglans, which belongs to the walnut family (Juglandaceae) . Walnuts are not true botanical nuts, but rather drupe-like nuts that have a hard shell and a fleshy husk.
2. Walnuts originated in the Mediterranean region and Central Asia and have been part of the human diet for thousands of years . Walnuts were also known as the “royal nut” during the Byzantine era .
3. Walnuts are nutrient-dense, containing omega-3 fats, antioxidants, and other compounds that may help protect against brain decline, heart disease, and cancer . Walnuts are considered a superfood because of their high nutritional value.
4. Walnuts are made up of 65% fat and about 15% of protein. They’re low in carbs — most of which consist of fiber . Walnuts are an energy-dense, high-calorie food that can help you feel full and satisfied.
5. Walnuts are richer than most other nuts in polyunsaturated fats, especially the omega-6 fatty acid linoleic acid and the omega-3 fatty acid alpha-linolenic acid (ALA) . Walnuts are the only nuts that contain significant amounts of ALA, which is beneficial for heart health and inflammation  .
6. ALA is a precursor for the long-chain omega-3 fatty acids EPA and DHA, which have been linked to various health benefits . Walnuts may help increase the levels of EPA and DHA in your body, especially if you don’t eat much fish or other sources of these fats  .
7. Walnuts are an excellent source of several vitamins and minerals, including copper, manganese, magnesium, phosphorus, iron, zinc, selenium, vitamin B6, folate, and vitamin E . Walnuts can help you meet your daily requirements of these essential nutrients that support various bodily functions.
8. Walnuts also contain higher amounts of antioxidants than most other foods, including vitamin E, melatonin, polyphenols, and ellagic acid . Walnuts can help protect your cells from oxidative stress and damage caused by free radicals.
9. Walnuts may improve brain health by enhancing cognitive function, memory, learning, and mood . Walnuts contain nutrients that support brain structure and function, such as omega-3 fats, polyphenols, vitamin E, folate, and melatonin .
10. Walnuts may by lowering blood pressure, cholesterol levels, inflammation, and oxidative stress . Walnuts can improve the function and health of your blood vessels and reduce the risk of plaque buildup and blood clots.
11. Walnuts may reduce the risk of some types of cancer by inhibiting tumor growth and inducing apoptosis (cell death) in cancer cells. Walnuts have anti-inflammatory and antioxidant properties that may modulate the expression of genes involved in cancer development and progression.
12. Walnuts may help with weight management by increasing satiety (feeling full), reducing appetite, and boosting metabolism. Walnuts can help you control your calorie intake and energy expenditure by influencing hormones that regulate hunger and fat storage.
13. Walnuts may improve blood sugar control by enhancing insulin sensitivity and lowering glucose levels. Walnuts can help prevent or manage type 2 diabetes by improving the function of your pancreas and liver that regulate blood sugar levels.
14. Walnuts may support reproductive health by improving sperm quality and fertility in men and reducing menstrual pain and premenstrual syndrome (PMS) symptoms in women . Walnuts can affect the production and balance of hormones that influence reproductive function and health in both sexes.
15. Walnuts may promote healthy aging by delaying or preventing age-related diseases and impairments, such as cognitive decline, osteoporosis, arthritis, and macular degeneration. Walnuts can help maintain the integrity and function of your cells, tissues, and organs as you age by providing essential nutrients and antioxidants.
16. Walnuts are most often eaten on their own as a snack but can also be added to salads, pastas, breakfast cereals, soups, and baked goods. Walnuts can enhance the flavor, texture, and nutritional value of various dishes and recipes.
17. Walnuts are also used to make walnut oil — an expensive culinary oil frequently used in salad dressings. Walnut oil has a rich, nutty taste and a high smoke point, making it suitable for cooking at high temperatures.
18. Walnuts have a brown, wrinkly shell that is enclosed in a green husk that becomes brittle and splits open when the nuts are ripe. Walnuts are harvested in late summer or early fall when the husks start to crack open and reveal the shells.
19. Walnuts have a kernel or meat that is usually in two halves separated by a membranous partition. Walnuts are shelled by cracking the shell with a nutcracker or a hammer and removing the kernel.
20. Walnuts have a brown seed coat that contains antioxidants that protect the oil-rich seed from atmospheric oxygen, preventing rancidity. Walnuts should be stored in an airtight container in a cool, dry place or in the refrigerator or freezer to preserve their freshness and quality.
21. Walnuts have a rich, nutty taste and a crunchy texture that makes them enjoyable to eat. Walnuts can be eaten raw, roasted, salted, or flavored with various spices and herbs.
22. Walnuts may help lower blood pressure by relaxing blood vessels and improving blood flow. Walnuts can help prevent or treat hypertension, which is a major risk factor for heart disease and stroke.
23. Walnuts may improve gut health by increasing the diversity and number of beneficial bacteria in your gut . Walnuts can help modulate your gut microbiome, which may affect your digestion, immunity, metabolism, and mood.
24. Walnuts may support bone health by reducing bone resorption (the breakdown of bone tissue) and increasing bone formation. Walnuts can help prevent or slow down osteoporosis, a condition that causes weak and brittle bones¹.
25. Walnuts may improve skin health by providing essential fatty acids, antioxidants, and vitamin E that nourish and protect your skin. Walnuts can help prevent or reduce skin damage caused by sun exposure, pollution, aging, and inflammation.
26. Walnuts may boost immune system function by enhancing the activity of natural killer cells (NK cells), which are a type of white blood cell that fights infections and cancer. Walnuts can help strengthen your body’s defense against pathogens and abnormal cells.
27. Walnuts may improve sleep quality by providing melatonin, a hormone that regulates your circadian rhythm (sleep-wake cycle). Walnuts can help you fall asleep faster and sleep longer and deeper.
28. Walnuts may enhance male fertility by improving sperm parameters, such as count, motility, morphology, and vitality . Walnuts can help men with suboptimal sperm quality or infertility issues by providing omega-3 fats, antioxidants, and other nutrients that support sperm health.
29. Walnuts may support female reproductive health by alleviating menstrual pain and PMS symptoms, such as mood swings, irritability, anxiety, bloating, and breast tenderness . Walnuts can help women cope with hormonal fluctuations and inflammation that occur during their menstrual cycle by providing omega-3 fats, magnesium, vitamin B6, and other nutrients that regulate hormones and neurotransmitters.
30. Walnuts may improve liver health by reducing liver fat accumulation and inflammation in people with non-alcoholic fatty liver disease (NAFLD). Walnuts can help prevent or treat NAFLD, which is a common condition that affects up to 25% of adults worldwide and is associated with obesity, diabetes, and metabolic syndrome.
31. Walnuts may lower the risk of kidney stones by reducing urinary calcium excretion and increasing urinary citrate levels . Walnuts can help prevent or dissolve calcium oxalate stones, which are the most common type of kidney stones.
32. Walnuts may improve eye health by protecting against age-related macular degeneration (AMD), which is a leading cause of vision loss in older adults. Walnuts can help prevent or slow down AMD by providing omega-3 fats, antioxidants, zinc, and other nutrients that support eye function and health.
33. Walnuts may improve dental health by preventing tooth decay and gum disease caused by bacteria in your mouth . Walnuts can help maintain oral hygiene and prevent dental problems by providing polyphenols, vitamin E, zinc, and other nutrients that have antibacterial and anti-inflammatory effects on your oral tissues.
34. Walnuts may improve hair health by preventing hair loss and promoting hair growth. Walnuts can help nourish and strengthen your hair follicles by providing omega-3 fats, omega-6 fats, omega-9 fats, potassium, vitamin E, biotin, and other nutrients that support hair health.
35. Walnuts may improve thyroid function by regulating the production and metabolism of thyroid hormones. Walnuts can help prevent or treat hypothyroidism (low thyroid function) or hyperthyroidism (high thyroid function) by providing iodine, selenium, zinc, copper, manganese, magnesium, vitamin B6, folate ,and other nutrients that are involved in thyroid hormone synthesis and action.
36. Walnuts may improve mood and mental health by influencing the levels and activity of neurotransmitters, such as serotonin, dopamine, norepinephrine, and acetylcholine. Walnuts can help prevent or treat depression, anxiety, stress, and cognitive decline by providing omega-3 fats, polyphenols, vitamin E, folate, magnesium, and other nutrients that modulate brain chemistry and function.
37. Walnuts may improve muscle health by enhancing muscle protein synthesis and preventing muscle wasting. Walnuts can help maintain or increase muscle mass and strength by providing protein, omega-3 fats, antioxidants, and other nutrients that stimulate muscle growth and repair.
38. Walnuts may improve joint health by reducing joint pain and stiffness caused by arthritis and other inflammatory conditions. Walnuts can help prevent or treat arthritis by providing omega-3 fats, antioxidants, vitamin E, manganese, copper, and other nutrients that have anti-inflammatory and anti-arthritic effects on your joints.
39. Walnuts may improve respiratory health by reducing the risk and severity of asthma and chronic obstructive pulmonary disease (COPD). Walnuts can help prevent or treat respiratory diseases by providing omega-3 fats, antioxidants, vitamin E, magnesium, and other nutrients that have anti-inflammatory and bronchodilatory effects on your lungs.
40. Walnuts may improve digestive health by preventing or relieving constipation, diarrhea, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and diverticular disease. Walnuts can help regulate your bowel movements and maintain your gut health by providing fiber, omega-3 fats, antioxidants, magnesium, and other nutrients that have laxative, antidiarrheal, anti-inflammatory, and prebiotic effects on your digestive system.
41. Walnuts may be used as an ingredient in other foodstuffs, such as baklava, Circassian chicken, chicken in walnut sauce, and poultry or meat ball stew from Iranian cuisine. Walnuts can add a rich, nutty flavor and a crunchy texture to various dishes and cuisines.
42. Walnuts are also popular as an ice cream topping, and walnut pieces are used as a garnish on some foods . Walnuts can make desserts and snacks more delicious and nutritious.
43. Walnuts can be used to make nocino, a liqueur made from unripe green walnuts steeped in alcohol with syrup added . Walnuts can be used to make alcoholic beverages that have a sweet and bitter taste.
44. Walnuts can be used to make walnut oil, an expensive culinary oil frequently used in salad dressings. Walnut oil has a high smoke point and a rich, nutty taste that makes it suitable for cooking at high temperatures and adding flavor to salads.
45. Walnuts can be used to make walnut butter, a creamy spread that can be used as an alternative to peanut butter or other nut butters. Walnut butter has a smooth texture and a mild flavor that can be enjoyed on toast, crackers, fruit, or smoothies.
46. Walnuts can be used to make walnut milk, a plant-based milk that can be used as an alternative to cow’s milk or other non-dairy milks. Walnut milk has a creamy consistency and a subtle flavor that can be used for drinking, baking, or making sauces.
47. Walnuts can be used to make walnut flour, a gluten-free flour that can be used as an alternative to wheat flour or other flours. Walnut flour has a nutty flavor and a high protein content that can be used for making breads, muffins, pancakes, or cookies.
48. Walnuts can be used to make walnut pesto, a sauce that can be used as an alternative to basil pesto or other sauces . Walnut pesto has a savory flavor and a thick texture that can be used for pasta, pizza, sandwiches, or salads.
49. Walnuts can be used to make walnut wood, a valuable timber that can be used for furniture, flooring, carving, or musical instruments. Walnut wood has a dark brown color and a fine grain that makes it attractive and durable.
50. Walnuts can be used to make walnut shells, which have various uses such as abrasives, fillers, filters, cleaners, or crafts. Walnut shells are hard and porous and can be used for polishing, scrubbing, filtering, or making jewelry or ornaments.