Walnuts are much more than a brain-shaped snack: they provide healthy unsaturated fats, plant-based omega-3 ALA, fiber, protein, minerals and other beneficial plant compounds. Research suggests that regularly including walnuts in a balanced diet may support **heart health, healthier cholesterol levels, blood-vessel function and gut health**, although claims that they dramatically improve memory or cause major weight loss are not strongly proven. A practical serving is about **1 ounce (28 grams), or roughly 12–14 walnut halves**, since walnuts are nutritious but also calorie-dense.
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