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Here are some of the benefits of eating walnuts:

  • Improved brain health: Walnuts contain omega-3 fatty acids, which are essential for brain health. Studies have shown that walnuts can improve cognitive function, memory, and learning ability.
  • Reduced risk of heart disease: Walnuts can help to reduce the risk of heart disease by lowering cholesterol levels and improving blood pressure.
  • Improved gut health: Walnuts are a good source of fiber, which is important for gut health. Fiber helps to keep the digestive system healthy and regular.
  • Reduced risk of chronic diseases: Walnuts contain antioxidants, which can help to protect the body from damage caused by free radicals. Free radicals can contribute to the development of chronic diseases such as cancer and heart disease.

Walnuts are a versatile snack that can be enjoyed in many different ways. They can be eaten on their own, added to yogurt, oatmeal, or baking, or used in savory dishes.

How to eat walnuts:

  • Walnuts can be eaten on their own as a snack.
  • They can be added to yogurt, oatmeal, or other breakfast foods.
  • Walnuts can be used in baking to make muffins, cookies, and other desserts.
  • They can also be used in savory dishes, such as salads and curries.


Walnuts can be stored in an airtight container at room temperature for up to 6 months.


1 ounce of walnuts contains approximately:

  • Calories: 167
  • Fat: 3 grams
  • Protein: 6 grams
  • Fiber: 4 grams
  • Vitamins A, C, and E
  • Antioxidants

Overall, walnuts are a delicious and nutritious snack that offer a variety of health benefits. They are a good source of protein, fiber, vitamins, and minerals, including omega-3 fatty acids.

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