- Walnuts are low in saturated fat and high in both polyunsaturated and mono-unsaturated fat.

-Walnuts are an excellent source of omega-three and omega-six fatty acids, particularly when bought in their shells and eaten while fresh. The ounces of walnuts cited by the FDA also more than fulfill the daily requirement of essential omega-three fatty acids, a critical nutrient deficient in the  diet. Among tree nuts, walnuts are distinctive because of their concentration of omega-three fatty acids.

-Walnuts contain no cholesterol and are an important source of dietary fiber and protein. They are also a good source of many vitamins and minerals including potassium, magnesium, phosphorus, copper, zinc, vitamin B one, B six, folate, and vitamin E.

- Research has found that eating regular amounts of walnuts reduces bad cholesterol (LDL) in the blood.