10 Nutritious Walnut Benefits For Women & Recommended Daily Intake!

Are you looking for nutritious ways to balance your hormones, boost your heart and brain health, or enhance your skin and bones? This is where walnut benefits for women come to your rescue! For women, health concerns like menstrual discomfort, menopause symptoms, and risks of osteoporosis or heart disease often require proper nutrition support. To address these concerns, the benefits of walnuts for females' fertility are high in omega-3 acids, antioxidants, magnesium, and fibre. This way, from managing hormonal changes, improving fertility, supporting digestion, or promoting weight loss, walnuts benefit women’s unique health needs.

But how many walnuts should you eat daily to reap these rewards? This blog explores ten transformational walnut benefits for women and how this superfood transforms your wellness with daily intake! So, keep reading!

Table Of Contents

1. 10 Health Benefits Of Walnuts For Women

2. Does Walnuts Affect Periods?

3. How Much Walnuts Should A Woman Eat A Day?

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

7. References
 

10 Health Benefits Of Walnuts For Women

From reducing the risk of different chronic diseases to improving skin and hair health, let's discuss and understand the health benefits of walnuts for women:

1. Manages Menstrual Health

Walnuts are high in omega-3 acids, which regulate menstrual cycles by reducing inflammation and promoting hormonal balance. These healthy fats help produce prostaglandins, compounds that ease period cramps and discomfort. Also, walnuts offer magnesium, reducing common PMS symptoms like major causes of bloating, fatigue, and mood swings. Magnesium's role in boosting serotonin levels, a neurotransmitter promoting happiness, can help women better manage emotional fluctuations during their cycles.

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2. Supports During Menopause Stage

The hormonal fluctuations of menopause often challenge symptoms like hot flashes, weight gain, common menopause skin problems and bone density loss. Walnuts offer a natural way to manage these issues and symptoms of menopause due to their omega-3 

acids and magnesium portion, which support cardiovascular health and strengthen bones. Omega-3s help reduce inflammation and promote blood vessels, while magnesium maintains bone density and reduces the osteoporosis risk.
 

3. Allows Healthy Heart Functioning

Walnuts are known for their heart-protective properties, thanks to their ability to lower excessive "bad" cholesterol levels, a significant reason for heart disease. They are high in arginine, an amino acid that enhances blood vessel elasticity, facilitating better blood flow. Plus, walnuts contain polyphenols that combat chronic inflammation, another major contributor to heart disease. As part of a heart-healthy diet low in saturated fats, regular walnut intake reduces coronary heart disease, making them good for women’s nutrition.

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4. Boosts Brain Health And Cognitive Support

Dubbed "brain food," walnuts offer high DHA, an omega-3 fatty acid that enhances brain health and cognitive function. Their polyphenols and healthy fats have improved memory and focus, especially for women managing busy lifestyles. Moreover, omega-3s reduce depression and anxiety, both of which are more prevalent among women. For Alzheimer’s disease, walnuts offer neuroprotective benefits by minimising oxidative stress and reducing brain inflammation, supporting long-term mental health.

5. Enhances Skin Health And Prevents Ageing

Walnuts are a powerhouse for skin health, providing healthy fats that nourish and hydrate the skin, keeping it plump and elastic. The antioxidants in walnuts neutralise free radicals, like the best anti-ageing supplements that prevent premature ageing. Their anti-inflammatory properties also soothe acne-prone skin, reducing redness and irritation for a clearer complexion. Furthermore, walnut oil is used topically as a natural moisturiser and exfoliant, enhancing the skin's radiance and smoothness.

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6. Strengthens Bone Health

Bone health becomes a rising concern for women, particularly post-menopause, when the risk of osteoporosis rises. Walnuts are rich in magnesium and phosphorus, essential for maintaining strong bones and preventing fractures. Plus, the omega-3 fatty acids in walnuts improve calcium absorption, which is vital for preserving bone density. Regular consumption of walnuts can help women maintain healthier bones and reduce the risk of age-related bone issues.

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7. Allows Sustainable Weight Management

Despite the misconception that nuts cause weight gain, walnuts are actually a helpful tool for weight management. Their high content of protein, fibre, and healthy fats helps increase satiety, curbing unnecessary snackin

g and overeating. The polyunsaturated fats in walnuts are also known to enhance fat metabolism, promoting healthy weight loss. For women who want to control their weight, having walnuts in their meals or snacks is a satisfying option.

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8. Improves Reproductive Health And Fertility

Walnuts support reproductive health through omega-3 acids, which reduce inflammation and regulate hormones. They are high in folate, helping women planning pregnancy, as it reduces the neural tube defects in the fetus. During pregnancy, walnuts provide essential magnesium and healthy fats, helping manage blood sugar and supporting the baby’s development. Their nutrient profile makes walnuts a must-have for women, aiming to boost their fertility and reproductive health.

9. Improves Digestive Gut Health

The prebiotic properties of walnuts make them highly beneficial for gut health, encouraging the growth of healthy gut bacteria and reducing common gut problems. They are high in present dietary fibre, which aids digestion by promoting regular bowels and preventing constipation. For women with digestive issues like irritable bowel syndrome (IBS), walnuts offer a gentle, gut-friendly solution. 

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10. Reduces Growth Of Cancer Cells

Walnuts, with their rich content of polyphenols and antioxidants, reduce cancers such as breast and colorectal cancer. These compounds reduce oxidative stress and inflammation, two key drivers of cancer cell growth. The omega-3 acids and phytochemicals in walnuts specifically inhibit the development of chronic breast cancer cells, while their prebiotic effects improve gut health, lowering colorectal cancer risk.

Also Read: These 8 Benefits Of Spirulina For Weight Loss Will Give You Guaranteed Results In Weeks!

Does Walnuts Affect Periods?

Yes, walnuts positively affect periods by supporting hormonal balance and reducing menstrual discomfort. Their omega-3 acids and magnesium help regulate hormones, reduce inflammation, and reduce period pain. 

Plus, the vitamin B6 in walnuts balances hormones, reducing PMS symptoms. These fats also help produce prostaglandin hormones that influence uterine contractions. High levels of prostaglandins during menstruation cause painful cramps, so consuming walnuts helps ease period pain. 

Walnuts are also a good source of magnesium, a mineral that reduces muscle tension and supports serotonin production, which reduces mood swings and irritability. By stabilising hormones, walnuts can contribute to less painful menstrual cycles.

Every woman struggling with period-related bloating must try Period Care 360 for a natural solution. These capsules, formulated with 100% natural Hing oil, Coconut oil, and Frankincense oil, have a vegan-friendly, gelatin-free composition that overcomes discomfort. The capsules relieve bloating and promote a comfortable menstrual experience by reducing internal swelling and aiding digestion. They also regulate menstrual cycles, manage mood swings, and reduce stress. 

Also Read: 12 Foods Good For Vaginal Health And Wellness!

How Much Walnuts Should A Woman Eat A Day?

To gain health benefits, a woman should eat 5-7 whole walnuts (approximately 28 grams) daily to balance omega-3 acids, antioxidants, magnesium, and fibre without adding too many calories. 

Refer to these quantities and considerations to have walnuts daily:

Regular Serving Size: 1 ounce (about 1/4 cup) or a small handful

For Maximum Benefits: 1.5 to 2 ounces (about 1/2 cup)

Note these important considerations:

• Walnuts are calorie-dense, so balancing intake with other dietary needs is essential.
• Some people have nut allergies, so be aware of any allergies before consuming walnuts.
• The walnuts for each individual vary in age and specific dietary requirements.
• If you have specific dietary restrictions, it's advisable to consult a registered dietitian for personalised advice.  
   

For an extra boost of omega-3 acids, consider including ToneOp Care's Omega 3 Fish Oil Capsules 1000 mg into your daily routine. These capsules offer a concentrated dose of fish oil, rich in EPA and DHA, essential for heart health, brain function, and wellness. They also control blood pressure, prevent eye and skin ageing, aid in weight loss, and increase bone density.

Dietitian’s Recommendation

I strongly recommend you have a handful of walnut portions and give the body omega-3 acids, antioxidants, magnesium, and fibre, which help open vessels, balance hormones, and boost the brain. You can also include walnuts or oats in your breakfast smoothies to help decrease menstrual discomfort or premenstrual syndrome. For women wanting to take charge of their weight, walnuts could be an option for a delicious snack that keeps the stomach feeling full, manages inflammation and preserves bone quality.

                                                                                                                                                                         Dt. Akshata Gandevikar

The Final Say

All in all, walnuts can be a simple yet nutritious addition to a healthier you. Remember, moderation with a daily intake of 1.5 to 2 ounces (about 1/2 cup) to reap the walnut benefits for women. Also, people with nut allergies should avoid walnuts, causing bloating or constipation. So, next time you seek a delicious and nutritious snack, get a handful of walnuts and embrace their goodness.

FAQs

1. What are the akhrot benefits for females during periods?

Walnuts can be a helpful energy and nutrition source during your period. They contain anti-inflammatory omega-3 fatty acids that reduce menstrual cramps and pain. Also, the magnesium in walnuts can help relax muscles, easing discomfort.

2. What are the walnut benefits for female athletes?

Walnuts are a healthy source of plant-based protein, fibre, and healthy fats. They provide sustained energy, aid in muscle recovery, and reduce inflammation, making them a nutritious food for female athletes.

3. Can pregnant women eat walnuts?

Yes, walnuts are safe and beneficial for pregnant women. They are rich in folate, which is crucial for fetal brain development. Also, the omega-3 fatty acids in walnuts support both maternal and fetal health.

4. Are there any precautions to consider when eating walnuts?

While walnuts are generally safe, it's essential to be mindful of a few things:

• People with nut allergies must be aware of any allergies before consuming walnuts.
• While walnuts are nutritious, they are also calorie-dense. They should be consumed in moderation with a personalised balanced diet.
• Excessive consumption of nuts can sometimes cause bloating or constipation.
   

References

• https://www.mevabite.com/blogs/healthy-lifestyle/benefits-of-walnuts-for-females?srsltid=AfmBOop5i1JyFQjcVdWv6g3gxyjvTjnLVWcOXI2sxIL5iraoRNyXmfzL
• https://walnuts.org/blog/walnut-community/a-snacking-win-for-women-walnuts/
• https://healthymaster.in/blogs/english/benefits-of-female?srsltid=AfmBOoowOjFS9tBbtL9x4kEPD9I6ZEEh1jJa-T4umbN3173OiidAsUlZ
   

About ToneOp Care 

ToneOp Care is the ultimate destination for high-quality nutraceutical supplements and ayurvedic products in India! We are proud to offer a significant range of products designed to support your overall health and well-being, including weight loss, muscle gain, immunity, skin and hair care, and women's health. All our products are manufactured in India using the latest technology and facilities, ensuring the highest quality standards.