Walnuts are high in polyunsaturated fat, fiber, thiamin, vitamin B6, and minerals such as phosphorus, magnesium, zinc, copper and manganese. In addition, walnuts are a source of iron and potassium.

It has been proved that a daily intake of 30 g of walnuts contributes to the improvement of the elasticity of blood vessels. Walnuts may also help to reduce the risk of heart disease and have also been shown to lower LDL “bad” cholesterol and blood pressure, two major risk factors for cardiovascular disease.

Also, evidence from animal and human studies suggests that dietary consumption of walnuts may help improve cognitive function (brain health) and may also reduce the risk of other diseases, such as cardiovascular disease, depression and type 2 diabetes, which are risk factors for the development of dementia.