Walnuts are wrinkly, globe-shaped nuts that are split into two flat segments for commercial use. The trees are native to North and South America, southern Europe, Asia and the West Indies. Walnuts are most often eaten as a snack on their own, but can be added to salads, hot meals, breakfast mixes and baked goods.

In 30 grams of walnuts you will find approximately 4.3 grams of protein, 3.9 grams of carbohydrates and 18.5 grams of fat. Walnuts contain important nutrients such as manganese, magnesium and copper, as well as having some of the highest antioxidant and omega-3 levels. Omega-3 may benefit brain health, and also reduce inflammation and the risk of heart disease. Walnuts may even be beneficial for preventing deaths from cancer.

Like most nuts walnuts are high in fat and calories, without being associated with weight gain, and is in fact linked to lower rates of obesity.

Walnuts are one of the healthiest nuts available. Try to eat at least three servings per week.