If you like nuts, walnuts are a great choice. They are packed with essential fatty acids, trace minerals, vitamins, protein, and phytonutrients. They have a nice mild flavor and are great raw. Add them to your salad, stir fry, yogurt, fruit salad, or any other dish of your choosing.
Some Asian cultures refer to walnuts as "brain food." Studies involving walnuts have shown an increase in memory and cognitive function. This most likely stems from the nutrient content in the walnuts. Nutrients like omega-3s and magnesium found in walnuts can have a very positive effect on the brain. They have been shown to relax nerves and improve mood.
Walnuts are also high in vitamin E and ellagic acid. These nutrients, combined with the omega-3s and magnesium, have proven to support heart health, lower inflammation, and prevent disease. Several studies have been published showing walnuts can help blood vessels relax. There are also studies suggesting that walnuts can play a role in fighting breast and prostate cancer.
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