The best nutritional quality of walnuts is their high inclusion of monounsaturated fatty acids and omega-3 fatty acids. Regular consumption of these elements help to raise HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels as well as decrease inflammation which reduces the risk for heart disease, strokes, high blood pressure and certain cancers. Studies out of the University of Scranton reveal that walnuts have the highest levels of popyphenolic acid of any nut. Scientists of the study suggest that eating as few as 6 or 7 walnuts daily can clean the body of damaging free radicals.

Walnuts are also a good source of vitamin E which the body uses to produce healthy cell and mucus membranes as well as many of the key B-complex vitamins. They also possess many important minerals such as copper, zinc and manganese which work to produce vital bodily enzymes, and selenium which is a key micronutrient that is necessary for the production of antioxidant enzymes.