Last updated: August 19, 2021

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Welcome back to Monederosmart! This time we will talk about walnuts, one of the most powerful and versatile nuts that exist, as they have multiple benefits for the heart, brain and intestinal system. They also reduce stress and provide energy, among many other benefits.

We will tell you about the most important characteristics of walnuts, including their main varieties and their different uses, so that you can take advantage of all the properties and nutrients of this superfood full of vitamins, minerals, proteins, fibre and healthy fatty acids.

We will also tell you which are the most valued and chosen nut products on the internet, their different costs, and the different places where they are sold, so that you can select the perfect nuts for you, and enjoy all their flavour and the infinite number of virtues they possess.


  • Walnuts are one of the nuts with the most properties and health benefits, as they provide energy, reduce anxiety, prevent heart attacks, stimulate neuronal development, lower cholesterol, and regulate the intestinal system, among many other advantages.
  • Different varieties of walnuts can be found on the market, including common walnuts, pecans, Brazil nuts and cashews, among others, which differ in taste, shape, texture and size.
  • It is important to bear in mind certain factors when buying walnuts, such as their different uses, the recommended consumption doses, and the best preservation methods, as these aspects will allow you to make the most of their benefits.

The best Walnut: Our Picks

Here is a list of the 5 most highly rated nut products by users on the internet, and we will detail their main features so that you can compare them and choose the one you like best.

Buying guide: What you should know about walnuts

This buying guide is specially designed to inform you about the most important aspects of the product you are interested in buying. That is why we will tell you about the main characteristics of walnuts, including their advantages and disadvantages.

Walnuts have multiple nutritional properties. (Photo: puhhha /

What are walnuts and what are their benefits?

Walnuts are the fruit of the walnut tree, and are characterised by their hard, rough shell and their tender, tasty fruit. This superfood provides multiple properties and benefits for the organism, as it has vitamin E and B, potassium, magnesium, fibre, iron, zinc, phosphorus and polyunsaturated acids.

Walnuts are also fantastic for reducing cholesterol, thanks to their high content of Omega 3 fatty acids of vegetable origin. It is also good for the brain, as it is a neuroprotective food that improves neuronal performance and the development of cognitive functions.

Walnuts are also excellent for preventing cardiovascular diseases, regulating intestinal transit, relaxing the mind and replenishing energy, among many other benefits. All these qualities make walnuts one of the most complete and nutritious nuts in existence.

  • They prevent cardiovascular diseases
  • They protect the brain
  • They reduce cholesterol
  • They provide energy
  • They relax the mind
  • They regulate intestinal transit
  • They can cause allergies
  • They have a high calorie content
  • In some people they can cause indigestion

Walnuts, pecans, Brazil nuts or cashews - what to look out for?

The different varieties of walnuts include walnuts, pecans, Brazil nuts and cashews. In the following we will describe the most important aspects of each of them, so that you can choose the variety you like best.

Common walnut. Also known as walnut or walnut walnut, it is the most classic and most sold variety. It stands out for its brain-shaped fruit which, paradoxically, has great benefits for neuronal and cognitive development, thanks to the fact that it is a neuroprotective food.

Pecan nuts. Pecans are the nuts with the highest antioxidant content. They also have a sweet taste, even though they contain very little sugar, which is why they are widely used to make all kinds of desserts, such as ice cream, cakes, jellies and biscuits, among others.

Brazil nut. This nut is not really a nut, but a seed belonging to a very long-lived Amazonian tree. It is very rich in antioxidants and healthy fats, and is a great natural option for quickly replenishing lost energy and vitality.

Cashew nut. Also known as cashew, this nut is rich in minerals and protein, and helps restore skin tissue, strengthen bones, and relax the mind. It is also very effective as a slimming treatment (as long as the doses are respected, otherwise it can be toxic).

common walnut pecan nut Brazil nut cashew nut
Flavour mild, semi-bitter sweet, buttery coconut-like soft, delicate
Size large medium large large medium
Shape round oval rounded semicircular
Texture tender buttery buttery crunchy spongy
Nutrients Vitamins, minerals and fibre protein, vitamins, minerals protein, fibre and minerals fibre, oleic acid, protein
Other names walnut pecan nut walnut island nut imprisoned nut Amazon nut chestnut cashew nut cashew

Different varieties of nuts can be found on the market. (Photo: Lubos Houska /

Buying criteria

In this last section of the article we will talk about the most important factors to take into account when buying walnuts, as it is a product with a wide variety of uses and functions that are worth knowing and making the most of.

Culinary uses

Walnuts are one of the most versatile foods there is, as they serve numerous functions, thanks to their multiple properties and benefits. They also have a delicious flavour, making them the star of many sweet and savoury dishes.

This nut is often used to make desserts, such as biscuits, cakes, compotes, yoghurts with fruit, sweet breads and ice creams (usually caramelised). It can also be added to rice, pasta, pulses, salads, fish, chicken and meat stews.

Walnuts are also consumed as snacks between meals, and are used for the production of derived products, among which walnut oil (widely used as a salad dressing) stands out, which has a milder and sweeter taste than other oils, such as olive oil for example.

Walnuts are an extremely versatile food. (Photo: _Alicja_ /

Medicinal uses

Due to their numerous health benefits, walnuts are widely used to treat different diseases and ailments in a natural, effective and harmless way. Below we will discuss their advantages for certain physical and emotional pathologies, but remember that you should not use this fruit as a medical treatment.

Type 2 diabetes. Most nuts, and walnuts in particular, have a low glycaemic index, which makes them very beneficial for reducing the risk of type 2 diabetes, which is the most common type of diabetes and affects the way the body processes blood sugar (glucose).

Cardiovascular disease. Walnuts are known to be excellent allies of the heart, since the daily consumption of 30 g of these nuts reduces the risk of suffering cardiovascular accidents and myocardial infarctions, among other related pathologies, by 30 percent.

Alzheimer's disease. Another of the known benefits of walnuts, thanks to their antioxidant properties, are their brain-repairing effects, as they improve the body's neuronal capacity, preventing forgetfulness, cognitive ageing and the symptoms of Alzheimer's disease.

Stress. In addition to their contribution to physical health, walnuts are extremely beneficial for reducing stress and anxiety, as they contain Omega 3 fatty acids, which reduce blood pressure and arterial pressure, generating greater calm and serenity for the mind.

Pregnancy. Pregnancy is clearly not a pathology; however, it is a state in which the body undergoes continuous changes, which is why walnuts help to improve intestinal transit and lower blood pressure, thanks to their high content of fibre, calcium, folic acid, phosphorus, etc.


Although the doses are estimates and depend mainly on the particular needs of each person, it is recommended to consume a daily portion of 30 grams of walnuts, which is equivalent to 4 or 7 units, depending on the size of each nut.

On the other hand, it is not advisable to overdo it if you are watching your weight, as walnuts have a high calorie content, although their fats are healthy and easy to assimilate. For your reference, a 30 g portion of this food has almost 180 calories.

A handful of walnuts a day prevents multiple diseases. (Photo: LubosHouska /


Because of their high fat content, nuts in general and walnuts in particular tend to oxidise quite quickly; it is therefore important to take certain precautions when storing them, in order to take advantage of all their properties and benefits for longer.

Storage. It is very important that you store nuts in a hermetically sealed jar, and that you place it in a cool, dry and dark place, as climatic factors such as heat, humidity, light and air can have a negative influence on the preservation of this food.

Peel. It is advisable to choose nuts in shell, as those that are cut or ground are more likely to go rancid quickly due to direct contact with air and other external agents that are counterproductive for their preservation.

Another option, if you prefer this nut without the shell, is to store them in the refrigerator or freezer to extend their shelf life for several months. You can also buy vacuum-packed chopped nuts to prevent them from spoiling prematurely.

Quality. It is essential that you check the quality of the nuts when you buy them, and quality can be detected by the weight and appearance of the nut. It is advisable to choose the heaviest and fullest nuts, and to look for those with healthy shells, without cracks or holes.

(Featured Image Source: Gosia Augustyn /