Health Benefits of Walnuts Walnuts are a rich source of energy and hold many health-benefiting nutrients, minerals, antioxidants, and vitamins that are essential for wellbeing. They are a rich source of monounsaturated fatty acids like oleic acid and an excellent source of all important omega-3 essential fatty acids such as linoleic acid, alpha-linolenic acid (ALA), and arachidonic acids. Regular consumption of walnuts in the diet, therefore, may help in lowering total as well as LDL or “bad cholesterol” and increases HDL or “good cholesterol” levels in the blood. Research studies suggest that the Mediterranean diet which is rich in mono-unsaturated fatty acids, and omega-3 fatty acids may help cut down chances of coronary artery disease, and strokes by favoring healthy blood lipid profiles. Eating as just as a handful (25 g) of walnuts every day can provide about 90% of RDI (recommended daily intake) of omega-3 fatty acids. Research studies suggest that n-3 fatty acids by their anti-inflammatory actions may help lower blood pressure, cut down coronary artery disease and stroke risk, and offer protection from breast, colon, and prostate cancers. Additionally, they are a rich source of many phytochemical substances that may contribute to their overall antioxidant activity, including melatonin, ellagic acid, vitamin E, carotenoids, and polyphenolic compounds. These compounds are known to have potential health effects against cancer, aging, inflammation, and neurological diseases. They are an excellent source of vitamin E, a powerful lipid-soluble antioxidant essential for maintaining the integrity of the cell membrane of mucosa and skin by protecting it from harmful oxygen-induced free radicals. They are also packed with several important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. They also very are a rich source of minerals such as manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium. Walnut oil has a deliciously nutty aroma and possesses excellent astringent properties. When applied locally, it helps maintain skin moisture and protects from dryness. It has also been employed in cooking, and as a “carrier or base oil” in traditional medicines in massage therapy, aromatherapy, in the pharmaceutical and cosmetic industry.