Walnut Water 101: Benefits, How To Make It & Uses

Walnut water is a beverage made by soaking walnuts in water overnight or for several hours. This process allows the nutrients and flavors from the walnuts to infuse into the water, creating a refreshing and nutritious drink Packed with many health benefits. The resulting liquid is then strained, leaving behind a smooth and slightly creamy beverage.

In this article we will discuss the health benefits of drinking and using walnut water, How to make it (recipe), Usage and potential side effects.

Health Benefits Of Walnut Water

Walnut water are packed with many health benefits. Here are 10 incredible health benefits of this remarkable elixir and tips on how to maximize each one.

1. Supports Brain Health

Walnut water is a true elixir for brain health, thanks to its high concentration of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These healthy fats play a crucial role in maintaining cognitive function, improving memory, and reducing the risk of age-related cognitive decline.

ALA has been shown to support the formation and function of neuronal membranes, which are essential for efficient communication between brain cells.

Additionally, the antioxidants in walnuts, such as ellagic acid and polyphenols, can help protect the brain from oxidative stress and inflammation, which are contributing factors to neurological disorders.

To further amplify the brain-boosting benefits of walnut water, consider adding a few drops of high-quality fish oil or krill oil, which can provide an additional source of omega-3s to nourish and support your grey matter.

2. Promotes Heart Health

Walnut water is a powerhouse when it comes to supporting cardiovascular health. It’s rich in monounsaturated and polyunsaturated fats, which have been shown to help lower LDL (bad) cholesterol levels and reduce the risk of heart disease.

The omega-3 fatty acids in walnuts, specifically ALA, have been found to improve endothelial function, which is crucial for maintaining healthy blood vessels and reducing the risk of atherosclerosis. Furthermore, the antioxidants in walnuts, such as ellagic acid and polyphenols, can help protect the heart by reducing inflammation and improving blood vessel function.

To maximize the heart-healthy benefits of walnut water, consider blending it with a handful of berries, which are brimming with additional antioxidants that can synergistically work to maintain a healthy cardiovascular system.

3. Enhances Bone Strength

Walnut water is a treasure trove of essential minerals that are crucial for maintaining strong, healthy bones. It’s a rich source of calcium, magnesium, and phosphorus, all of which play vital roles in the formation and maintenance of bone structure.

The high magnesium content in walnut water is particularly noteworthy, as it helps the body effectively absorb and utilize calcium, maximizing its bone-strengthening benefits. Magnesium also plays a crucial role in the activation of vitamin D, which is essential for calcium absorption and bone mineralization.

Additionally, the healthy fats in walnuts, such as ALA, can help improve the body’s calcium retention and distribution, further enhancing the bone-building properties of this nutrient-dense beverage.

To further support your skeletal health, try adding a sprinkle of ground chia seeds to your walnut water, as they are an excellent source of bone-nourishing calcium and omega-3s.

4. Supports Healthy Skin and Hair

The wealth of antioxidants and healthy fats in walnut water make it a remarkable elixir for skin and hair health. The vitamin E and polyphenols found in walnuts can help protect the skin from environmental stressors and reduce the visible signs of aging, while the omega-3s can nourish and hydrate the skin for a radiant, youthful glow.

Vitamin E is a powerful antioxidant that can help neutralize free radicals and prevent oxidative damage to the skin, while the omega-3s can help reduce inflammation and maintain the skin’s barrier function.

Additionally, the protein and zinc in walnuts can strengthen hair follicles and promote thicker, more lustrous locks. Zinc is essential for the proper functioning of the oil glands in the scalp, which can help keep hair and scalp healthy.

To amplify the beauty-boosting benefits of walnut water, consider blending it with a tablespoon of raw, unprocessed honey, which is brimming with skin-soothing and hair-nourishing properties.

5. Aids Digestion and Gut Health

Walnut water is a remarkable ally in supporting a healthy digestive system. The fiber-rich nature of walnuts can help promote regular bowel movements, alleviate constipation, and foster a thriving gut microbiome.

The soluble fiber in walnuts can help add bulk to stool and soften it, making it easier to pass, while the insoluble fiber can help sweep waste through the digestive tract. Furthermore, the ellagitannins and other polyphenols in walnuts possess prebiotic properties, nourishing the beneficial bacteria that reside in the gut and contributing to overall gut health.

A healthy gut microbiome is essential for proper nutrient absorption, immune function, and overall well-being. To further enhance the digestive benefits of walnut water, try adding a tablespoon of raw, unpasteurized apple cider vinegar, which can help stimulate stomach acid production and improve nutrient absorption.

Benefits Of drinking Walnut Water
Benefits Of drinking Walnut Water

6. Regulates Blood Sugar Levels

Walnut water is a powerful tool in the quest for maintaining healthy blood sugar levels. The combination of fiber, protein, and healthy fats in walnuts can help slow the absorption of carbohydrates, preventing blood sugar spikes and crashes.

This is particularly beneficial for individuals with prediabetes or type 2 diabetes, as it can help improve insulin sensitivity and reduce the risk of related complications. Additionally, the magnesium found in walnuts plays a crucial role in insulin sensitivity and glucose metabolism.

Magnesium helps activate enzymes involved in the utilization of glucose, which can lead to better blood sugar regulation. To further support your blood sugar regulation, consider adding a sprinkle of ground cinnamon to your walnut water, as this warming spice has been shown to enhance insulin function and improve glucose control.

7. Boosts Immune Function

Walnut water is a treasure trove of immune-boosting nutrients, including vitamin C, zinc, and selenium. These antioxidants and minerals work together to support the production and function of immune cells, helping to fortify the body’s natural defenses against infections and illnesses.

Vitamin C, for instance, is essential for the development and maturation of white blood cells, which are the frontline defenders against pathogens. Zinc, on the other hand, plays a crucial role in the proper functioning of the immune system, as it is necessary for the activation and proliferation of immune cells. Furthermore, the anti-inflammatory properties of the polyphenols in walnuts can help reduce the risk of chronic, low-grade inflammation that can weaken the immune system over time.

To amplify the immune-enhancing benefits of walnut water, try adding a squeeze of fresh lemon juice, which is brimming with additional vitamin C and can help stimulate the production of white blood cells.

8. Supports Weight Management

The high-quality protein, fiber, and healthy fats in walnut water can be incredibly beneficial for supporting healthy weight management. The combination of these nutrients can help promote feelings of fullness and satiety, reducing cravings and overeating.

The protein in walnuts can help keep you feeling satisfied for longer, while the fiber can slow the absorption of carbohydrates, preventing blood sugar spikes and crashes that can lead to increased hunger.

Additionally, the magnesium and other minerals in walnut water can help support a healthy metabolism, ensuring that your body is efficiently burning calories and fat.

To further enhance the weight-management benefits of walnut water, consider adding a tablespoon of chia seeds, which are a rich source of soluble fiber that can help slow the absorption of carbohydrates and keep you feeling satisfied for longer.

9. Reduces Inflammation

Walnut water is a potent anti-inflammatory elixir, thanks to its high concentration of polyphenols and omega-3 fatty acids. These compounds work together to help reduce the production of pro-inflammatory cytokines and mediators in the body, making walnut water a valuable tool in the fight against chronic inflammation. Polyphenols, such as the ellagitannins found in walnuts, have been shown to inhibit the activity of enzymes involved in the inflammatory response, while the omega-3s can help regulate the production of inflammatory molecules.

Chronic inflammation is a contributing factor to a wide range of health issues, from cardiovascular disease and arthritis to autoimmune disorders and cancer. By incorporating walnut water into your daily routine, you can help combat this underlying inflammation and promote overall wellness. The antioxidants in walnut water can also help neutralize free radicals and reduce oxidative stress, which can further exacerbate inflammatory processes in the body.

To further amplify the anti-inflammatory benefits of walnut water, try adding a sprinkle of ground turmeric, a powerful spice that contains curcumin, a compound with well-documented anti-inflammatory properties. Curcumin has been shown to inhibit the activity of pro-inflammatory enzymes, such as cyclooxygenase-2 (COX-2), and reduce the production of inflammatory cytokines. The combination of the polyphenols in walnuts and the curcumin in turmeric can create a synergistic effect, providing powerful protection against chronic inflammation and its associated health risks.

10. Supports Healthy Aging

Walnut water is a true fountain of youth, brimming with an array of vitamins, minerals, and antioxidants that can help combat the visible signs of aging and support overall longevity. The wealth of antioxidants in walnuts, including vitamin E and polyphenols, can help protect the skin from environmental stressors and oxidative damage, reducing the appearance of fine lines and wrinkles.

The high levels of magnesium, copper, and other essential minerals found in walnut water support strong, healthy bones, which is crucial for maintaining mobility and independence as we age. The omega-3s and B-vitamins in this liquid elixir can nourish the brain and support cognitive function, helping to stave off age-related cognitive decline and neurodegenerative diseases.

To further enhance the anti-aging benefits of walnut water, consider adding a tablespoon of ground flaxseeds, which are rich in lignans and can work synergistically with the other age-defying compounds to promote vibrant health and youthful vitality. Flaxseeds are a potent source of phytoestrogens, which can help mitigate the effects of hormonal changes associated with aging, while their fiber content can support digestive and cardiovascular health.

10 Benefits Of Walnut Water + How To Make & Use It
10 Benefits Of Walnut Water + How To Make & Use It

How To Make Walnut Water (Recipe)

Making walnut water at home is a simple and rewarding process. Here are the steps to create your own batch of this nutrient-dense elixir:


  • 1 cup raw, unsalted walnuts
  • 4 cups filtered water
  • Optional: Honey, cinnamon, lemon juice, or other desired add-ins


  1. Soak the walnuts: Place the raw walnuts in a bowl and cover them with filtered water. Allow them to soak for 6-8 hours, or overnight, to help soften the nuts and release their nutrients.
  2. Drain and rinse the walnuts: After the soaking period, drain the walnuts and give them a quick rinse under fresh, filtered water.
  3. Blend the walnuts and water: Add the soaked walnuts and 4 cups of fresh, filtered water to a high-speed blender. Blend on high speed for 2-3 minutes until the mixture is smooth and creamy.
  4. Strain the walnut water: Line a fine-mesh strainer or nut milk bag with a clean cheesecloth or muslin cloth. Slowly pour the blended walnut mixture through the strainer, pressing down on the solids to extract as much of the liquid as possible.
  5. Sweeten and flavor (optional): If desired, you can sweeten the walnut water with a drizzle of raw honey or maple syrup. You can also add a sprinkle of ground cinnamon, a squeeze of fresh lemon juice, or any other desired flavors.
  6. Refrigerate and enjoy: Transfer the homemade walnut water to an airtight container and store it in the refrigerator for up to 4-5 days. Shake or stir the mixture before serving to ensure the nutrients are evenly distributed.


  • Use organic, raw walnuts for the best nutrient profile.
  • Adjust the water-to-walnut ratio to suit your desired consistency and flavor preference.
  • Experiment with different add-ins, such as vanilla extract, cocoa powder, or a pinch of sea salt, to create your own unique walnut water blends.
  • Walnut water can be enjoyed on its own, used as a base for smoothies, or incorporated into various recipes, such as overnight oats, chia pudding, or even as a dairy-free creamer for your morning coffee.

Enjoy the numerous health benefits of homemade walnut water and savor the rich, nutty flavor of this versatile and nourishing beverage.

Ways to Use Walnut Water

Walnut water is a versatile and nutrient-dense beverage that can be incorporated into your daily routine in a variety of ways. Here are 20 different uses for this remarkable elixir:

  1. Drinking it straight: Enjoy it on its own, either chilled or at room temperature, to reap the full benefits of its vitamins, minerals, and healthy fats.
  2. Smoothie base: Use it as the liquid base for your morning smoothie, blending it with your choice of fruits, vegetables, and other nutrient-dense ingredients.
  3. Overnight oats: Soak your oats in it overnight for a creamy, nutty-flavored breakfast.
  4. Chia pudding: Combine it, chia seeds, and your preferred sweetener for a satisfying and nourishing chia pudding.
  5. Coffee creamer: Use it in place of dairy or plant-based milk to create a dairy-free, nutrient-rich coffee creamer.
  6. Baking and cooking: Substitute it for cow’s milk or other liquids in baked goods, sauces, soups, and other recipes.
  7. Salad dressings and marinades: Whisk it into your favorite salad dressings or use it as a marinade for meats, tofu, or vegetables.
  8. Popsicles: Freeze it with fruit, herbs, or other add-ins to make healthy, homemade popsicles.
  9. Replacement for dairy milk: Use it as a dairy-free milk alternative in recipes that call for cow’s milk.
  10. Protein shakes: Blend it with protein powder, nut butter, and other healthy ingredients for a nutrient-dense post-workout shake.
  11. Facial toner: Use chilled it as a gentle, hydrating facial toner to balance skin pH and promote a radiant complexion.
  12. Hair rinse: Rinse your hair with it to help strengthen and nourish your locks.
  13. Skin tonic: Mix it with witch hazel and essential oils to create a soothing, anti-inflammatory skin tonic.
  14. Detox bath: Add a cup of it to your bathwater for a relaxing, skin-nourishing soak.
  15. Cleaning agent: Use it as a natural, gentle cleaning solution for surfaces, floors, or even laundry.
  16. Seed cycling: Incorporate it into your seed cycling routine to support hormone balance.
  17. Digestive aid: Sip on it to help promote healthy digestion and gut function.
  18. Immune booster: Combine it with lemon juice and honey for a nutrient-rich immune-supporting beverage.
  19. Workout recovery: Drink it after exercise to help replenish fluids and electrolytes.
  20. Flavor enhancement: Use it to add a rich, nutty flavor to a variety of dishes and beverages.

Potential Side Effects of Walnut Water:

While walnut water is generally safe for most people, there are a few potential side effects to be aware of:

  1. Allergic reactions: Some individuals may have an allergic reaction to walnuts, which can cause symptoms like rash, hives, or difficulty breathing. If you have a known nut allergy, it’s best to avoid walnut water.
  2. Digestive issues: The high fiber content in walnuts may cause gastrointestinal discomfort, such as bloating, gas, or diarrhea, in some people, especially if consumed in large quantities.
  3. Interactions with medications: The high magnesium content in walnut water may interact with certain medications, such as diuretics or antibiotics. Consult with your healthcare provider before consuming walnut water if you are taking any medications.
  4. Increased bleeding risk: Walnuts are a source of omega-3 fatty acids, which can thin the blood and increase the risk of bleeding, especially for individuals taking blood-thinning medications.
  5. Weight gain: While walnut water can support healthy weight management, consuming too much of it may lead to weight gain due to its high-calorie content.

To minimize the potential side effects, start with a small serving of walnut water and gradually increase the amount as your body adjusts. If you experience any adverse reactions, discontinue use and consult with your healthcare provider. Proper portion control and moderation are key when incorporating walnut water into your diet.


[1] https://nuttofrutto.com/general/benefits-of-walnut-water/
[2] https://www.healthshots.com/healthy-eating/superfoods/know-the-benefits-of-eating-soaked-walnuts/
[3] https://www.hindustantimes.com/lifestyle/health/soaked-walnut-why-it-is-a-superfood-know-wonderful-benefits-and-right-time-to-eat-from-experts-101666954579863.html

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