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Walnuts are edible nuts from the walnut tree (*Juglans regia*),
commonly known for their rich flavor and distinctive shape
resembling a brain. They are widely enjoyed for their culinary
versatility and nutritional benefits.
**Nutritional Benefits:**
- **Healthy Fats:** Walnuts are an excellent source of
polyunsaturated fats, including omega*3 fatty acids (specifically
alpha-linolenic acid, ALA), which support heart health and reduce
inflammation.
- **Antioxidants:** They contain antioxidants such as vitamin E and
polyphenols, which help protect cells from oxidative damage.
- **Vitamins and Minerals:** Walnuts provide essential nutrients
like B vitamins (particularly B6 and folate), magnesium,
phosphorus, and copper.
- **Protein and Fiber:** They offer a good amount of protein and
dietary fiber, contributing to overall health and satiety.
**Uses:**
- **Culinary:** Walnuts can be eaten raw, toasted, or used in a
variety of dishes. They are commonly added to salads, baked goods,
and desserts. They also pair well with cheeses and are often used
as a topping or ingredient in savory dishes.
- **Oil:** Walnut oil is used for its rich, nutty flavor in
dressings, marinades, and as a finishing oil for dishes.
**Health Considerations:** While walnuts are nutritious, they are
also calorie-dense, so portion control is important. As with other
nuts, individuals with nut allergies should avoid them.
