Walnuts may look like an ordinary snack, but they are “one of the most nutrient-dense foods you can eat.”

Rich in healthy fats, antioxidants, and essential nutrients, they support long-term health when included in a balanced diet.

A key benefit of walnuts is heart health.

They are high in omega-3 fatty acids, including alpha-linolenic acid (ALA), which helps “reduce inflammation, lower harmful LDL cholesterol, and improve the elasticity of blood vessels.”

These effects work together to lower the risk of heart disease and stroke.

Walnuts are also packed with antioxidants such as vitamin E, melatonin, and polyphenols, which “help neutralize free radicals and reduce oxidative stress.”

This supports immune health and may slow aging.

Additionally, their omega-3s aid brain function by promoting cognitive health, making walnuts beneficial for both body and mind.