1. Walnuts are rich in omega-3 essential fatty acids like linoleic acid, alpha linolenic acid (ALA) and arachidonic acids

2. Regular intake can help lower total and LDL cholesterol and increase HDL cholesterol levels

3. Walnuts contain antioxidants, which help reduce damage to cells

4. Walnuts are an excellent source of phosphorus, zinc, copper, thiamin, iron and potassium

5. Walnuts can help prevent heart disease, diabetes, and cancer as well as improve cognitive function and bone health

6. A handful of walnuts provides 2.5 grams of ALA, 4 grams of protein, 2 grams of fiber and 10% of your daily value of magnesium and phosphorus

7. Enjoy them in your favorite pancakes, salad, trail mix, and smoothie