Walnuts used to be viewed as unhealthy due to their high fat and calorie content, but in recent history, we have found this assumption to be completely false. Packed with healthy essential fats, antioxidants, vitamins, trace minerals, protein, and fiber, walnuts are a veritable superfood.

These tree nuts have negligible sodium, are cholesterol-free, and are unique in the fact that they contain polyunsaturated fats instead of monounsaturated fats (basically the type of fat is healthier than in other nuts).

The health benefits of walnuts that result from their impressive content resume are many. Let’s discuss a handful of the benefits of walnuts you might not already know.

1. Improve your memory

Walnuts contain the essential fatty acids omega-3 and 6. These may help improve memory and cognitive function.

2. Prevent depression

Having an overall healthy diet can help with depression, but studies have shown having low systemic levels of omega-3 can be especially harmful. This makes sense since omega fatty acids are good for the brain! Walnuts have plenty of omega-3 to help in the prevention of depression.

3. Help prevent heart disease.

Studies in the United States, Australia, New Zealand, Spain, and Israel all concluded that two to three servings of walnuts a day decreased cholesterol levels enough to lower the risk of coronary heart disease. If you have heart disease in your family, you might want to consider stocking up on this healthy nut!

4. Grow healthy, strong hair, and nails

Walnuts are a great source of biotin, or vitamin B7, which is thought to help hair and nails grow stronger and longer, as well as prevent hair loss. Vitamin E can also help give your hair and nails a healthy shine.

5. Help prevent prostate and breast cancer

Walnuts have the highest amount of antioxidants in the nut family. Due to this boost of antioxidants, walnuts have been proven to help slow the growth of both prostate and breast cancers.

6. Improve motor function

Those handy omega-3 fatty acids do wonders for the brain, including improving motor function when taken in a moderate amount.

7. Great for the skin

Consuming walnuts helps the skin look younger and healthier due to the powerful antioxidant, vitamin E. You can also use walnut oil topically for protection against dry skin. Who doesn’t want younger, healthier, and more supple-looking skin?