6 Walnut Benefits For Hair That You Absolutely Need To Know

Walnut is one of the most widely consumed nuts on the planet. Not only does it taste good, but it also has a lot of health benefits. Eating walnut daily can help reduce inflammation in the body and thus prevent conditions like arthritis, heart disease, and high blood pressure. However, most people are unaware that walnut offer some serious benefits for your hair also. It can help you grow hair, prevent hair greying and can also provide strength to your hair

In this post, I will be sharing 6 walnut benefits your hair, as well as how you can use walnut for your hair.

Also read: 20+ Amazing List Of Dry Fruits Name To Include In Your Diet

Nutrition value of walnuts

Dietary fiber7g
Source include: USDA

Walnuts are an incredible source of omega-3 fatty acids. In fact, it is high in omega-3 than any other nut on the market. It also contains a good amount of protein, fibre, iron, magnesium, and calcium, all of which helps to keep you healthy.

Eating Just 7 walnuts(15g) per day will provide you with:

  • 97 calories
  • 67.5g of potassium
  • 1.1g of dietary fiber
  • 2.3g of protein

6 Benefits of walnut for hair


Prevent hair loss

Walnut is a rich source of omega-3 fatty acids such as linoleic acid, alpha-linolenic acid (ALA), and Arachidonic acids that the body cannot produce by itself, so it must be obtained through diet. The main function of omega-3 is to provide energy. However, many sources claim that it can be beneficial in preventing hair loss, especially in women.

According to studies eating walnuts regularly can act efficiently against hair loss in improving hair density and reducing the telogen percentage and the proportion of miniaturized anagen hair. However, more extensive research is required to confirm the claims.

A 2015 study also observed that a group of participants who took omega-3 had thicker hair than those who didn’t. Almost all of the participants in the group reported that their hair felt thicker and that they were noticing less hair loss.

Also read: 5 Amazing Benefits Of Prunes For Hair

Rich in antioxidants

When you eat fried foods or go outside in the sun or a polluted environment, your hair is bombarded with many reactive oxygen species (ROS), which slash the structure of each strand of hair. And if you don’t take action to combat these reactive species, your hair’s life will be shortened.

Walnuts are high in antioxidants like vitamin E, C, A, and selenium, which help protect the cuticles from sun damage, prevent premature greying, reduce hair shedding, and improve blood circulation and nutrient supply scalp cells, all of which promote hair growth.

Also, these antioxidants aid in the fight against free radicals in the body, which are one of the main causes of hair loss and premature ageing.

Provide nourishment to hair

Protein is one of the most important nutrients in the field of nutrition. It is required for the proper functioning of all body systems, as well as the growth of hair.

According to studies, when there is a protein shortage, the body will take what it needs from its own body parts. This includes the hair as well. That’s why people suffering from protein deficiency often suffer from hair loss. Also, because hair follicles are mostly made of keratin(a type of protein), getting enough protein in your diet is crucial.

Walnuts are a high-protein food that helps grow hair by promoting hair follicles to produce oil that helps to nourish your hair from the roots.

Promote hair growth

Biotin, also known as vitamin H or B7, is a water-soluble vitamin essential for human health. It belongs to the B complex vitamin family and is necessary for fat, carbohydrate, and amino acid metabolism.

With about 9.5 micrograms of biotin per serving, walnuts are the richest source of biotin among all nuts. According to some sources, biotin is an important component of a healthy hair regimen. It helps improve the body’s keratin infrastructure, which helps protect against sun and environmental damage.

However, there is only a small amount of evidence to suggest that increasing biotin intake can promote hair growth. But, a biotin deficiency in the body can cause alopecia (baldness), and walnuts are an excellent source of biotin for these individuals.

Strengthen the scalp

Walnuts are a good source of vitamin E, especially -tocopherol, with about 21g per 100g. Vitamin E has antioxidant properties that help prevent hair loss and improve blood flow, which benefits hair health. Walnuts also aid in the reduction of oxidative stress, strengthening the scalp and laying a healthy and strong foundation for hair growth.

Promote blood flow to the hair

If you don’t have enough iron in your body, your body won’t produce hemoglobin in your blood. As a result, your body will be unable to deliver oxygen and blood to important hair-growing cells, leading to severe hair loss and, in the worst-case scenario, anemia.

Walnuts are high in iron, which helps your body increase iron levels, promote blood flow to the important hair-growing cells, and prevent hair loss.

How to use walnut for hair?

There are mainly two ways to use walnuts for your hair.

By eating walnut

Closeup shot of woman eating walnuts

Consuming or eating walnuts is one of the best ways to improve your health. This method of delivering nutrients to your body has the fewest side effects and is also the most preferable.

Eating walnuts on a regular basis not only delivers hair benefits but also provides other benefits such as reducing inflammation, supporting gut health, lowering cancer risk, promoting weight control, and lowering blood pressure.

You can eat walnuts as a snack or use them in bread, desserts, salads, and pudding. However, you must consume walnuts on a regular basis to see any results.

Also read: 9 Best Dry Fruits for Weight Loss that Actually Works

By applying walnut oil

Walnut oil

Another way to promote hair growth is to apply walnut hair oil to your hair. Walnut oil is made out of crushed walnuts and has a nutty flavor. It contains some of the beneficial nutrients and compounds found in whole walnuts, such as omega-3 fatty acids and antioxidants.

You can use walnut oil in salad dressings or drizzle it over steamed vegetables. You can find walnut oil at grocery stores, as well as online.

However, the downside of using walnut oil rather than walnuts is that it is typically more expensive, but it can produce results faster. In addition, many companies may add preservatives to your walnut oil, which you may or may not like.

How many walnuts to eat per day for hair growth?

Eating walnuts per day will strengthen your hair and prevent hair loss. However, it is important to know how many walnuts one should consume in a day.

According to dietary guidelines, consuming 3 to 5 walnuts a day is considered safe for most people. Consuming this amount of walnuts on a daily basis will aid in the treatment of a variety of diseases, including obesity and diabetes, as well as the maintenance of body weight, cognitive and reproductive health, and hair growth.

Final words

As you can see from the above points, there are a lot of benefits to eating walnut for your hair. You can get all of these benefits either by eating walnuts or using walnut hair oil.

So, the next time you’re in the grocery store, pick up some walnuts and start enjoying the amazing benefits it has for your hair.

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Yatender is the founder of Investohealth! He provides thoroughly researched, unbiased reviews analyzing packaged foods' ingredients, nutrition, and health impacts. Join him on a quest for healthier, more informed eating habits.

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