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Walnut Benefits: 5 Reasons to Add Them in Your Desserts

2020-05-17   ◆   2 minutes read

What walnut benefits can we find in walnut desserts? It’s a nut that is so beneficial that it can reduce the risk of cancer as well as help manage stress. Let’s explore the benefits and 5 reasons to include them in your desserts.


1. Taste:

Sharp skins and rich interior make for a multidimensional flavour that is earthy, buttery, and tart. It’s no wonder their tannins are used to balance out the sweetness in desserts that include banana, caramel, and maple syrup. The astringent effect of the walnut is also great at offsetting ingredients with higher fat content. Think walnut desserts with ricotta  cheese and milk chocolate.


2. Heart health: 

Heart disease is still the leading cause of death across the globe. A lot has gone into research, which shows the positive impact of walnuts on cardiovascular health by lowering LDL cholesterol by 9-16%. Also diastolic blood pressure by 2-3 mmHg. Additionally, they are the only nut that contains the plant-based essential omega-3 fatty acid, alpha-linolenic acid (ALA), which reduces inflammation. It’s a nut that is so beneficial that it can reduce the risk of cancer as well as help manage stress.

Walnut Heart
3. Gut health:

Walnuts are one of the foods which contribute to the healthy gut microbiome. They reduce secondary bile acids, and they increase good probiotic and butyric-acid producing bacteria, which is necessary for colon health.

4. Aging: 

Eating walnuts can improve cognitive function, measured in tests for memory, concentration, and information processing speed. Research also suggests a link between it’s consumption beneficial effect on reducing the risk and also delaying the onset of the development of Alzheimer’s disease. These nuts are also associated with lowering the symptoms of depression and, interestingly, improve mood in men – no data supported any change in women for this study.

Alzheimers Brain
5. Mediterranean diet

You’ve no doubt heard of the PREDIMED study, which promotes the Mediterranean diet strongly linked with reducing cardiovascular death, myocardial infarction, and stroke. Well, of the mixed-tree nuts used in the study, 25% were hazelnuts and 25% were almonds. But an impressive 50% were walnuts! Another of the great walnut benefits.

The Mediterranean Diet

What are some desserts that include our healthy little nut? Chocolate chip and walnut cookies, raspberry tart, nut fudge brownies, banana cake, caramel nut bars, carrot cake, even baklava! These are just some of the delicious walnut desserts available. With added walnut benefits. How lucky are we? Happy National Walnut Day, everyone!

Walnut Benefits Blog Image

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About the author is an organization dedicated to the research of desserts, baked goods, and snacks. The community maintains one of the largest databases of dessert items and dessert places in Canada. 


With a mission to facilitate foodies’ search for their desired products, the site allows finding locations that dessert items are sold at, enhances knowledge on various treats (i.e., variety, flavours, health benefits, history, origins, etc.), and enables people to enjoy the wealth of life. is a proud member of the BBB Business Review


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