No matter how surprising the fact that a small dry fruit has a lot to offer, the truth is that walnuts contain enough nutrients that can boost our health, as our well-known good fats (omega 3 and omega-6 fatty acids), which constitute 70% of their fat.
They are rich in fiber while at the same time containing minerals such as magnesium, calcium, manganese, copper, potassium, iron, selenium, and vitamins such as vitamin A, K, B complex vitamins, and a handful of walnuts provides as much vitamin E as half a cup of olive oil. Antioxidants are known to protect the immune system, while helping to prevent chain reactions that damage body cells when oxidation occurs. Also, research has shown that systematic low-dose consumption can reduce the risk of heart disease and certain types of cancer. Approximately 7 walnuts a day are enough to get a good amount of antioxidants. Put the walnuts in your diet by adding them to your cereal, in salads dressing but also consume them as a snack, plain or with yogurt and honey or dried fruit.