Health Benefits of Black Walnuts

Black walnut trees (Juglans Negra) aren’t grown in orchards like most nuts. Instead, they grow wild across North America. These wild nuts have a rich, bold flavor and contain the highest level of protein of any tree nut. They also pack plenty of vitamin A, iron, minerals, and fiber.

Black walnuts have higher levels of antioxidants, polyunsaturated fatty acids, and other health-promoting compounds than the more common English walnuts, making them useful in reducing the risk of cancer, heart disease, and diabetes.

These nutritious treats add an earthy flavor and buttery crunch to desserts, salads, pasta sauces, and other dishes. 

Health Benefits

Black walnut health benefits affect almost every system in the body. Walnuts in general — and black walnuts in particular — have a variety of positive impacts on health.

Cardiovascular Health

Several studies have found that walnuts have a positive impact on “vascular reactivity,” meaning they help blood vessels respond to changes in the body in a healthy way. Walnuts help decrease bad (LDL) cholesterol in the blood and reduce the risk of excessive clotting and inflammation.

Disease Prevention

Tree nuts, including black walnuts, are associated with lower rates of heart disease and reduced risk of gallstones. Women who eat more nuts are less likely to develop diabetes. There is also evidence that eating nuts might lower blood pressure, reduce the risk of cancer, and prevent inflammation.

Reduce Cholesterol

Nut intake has consistently been associated with lower cholesterol in controlled studies.

Obesity Prevention

Although nuts are high in calories, long-term studies have shown that people who eat nuts in moderation have lower rates of weight gain and obesity. Scientists think the reason for this is that nuts are high in fiber and help satisfy hunger.

Better Gut Bacteria

One study found that subjects who ate 43 grams of walnuts per day over eight weeks had more probiotics and other good gut bacteria than those who didn’t.

A healthy balance of gut bacteria is associated with reduced rates of both depression and colon cancer.

Lower Blood Sugar

Walnuts are especially rich in plant antioxidants called polyphenols, which help to lower blood sugar. Dark chocolate, green tea, coffee, and extra virgin olive oil also have this effect.