Eating a handful of walnuts every day may support brain health, protect your heart, help you sleep, and even prevent cancer. Some experts say that walnuts are the most nutrient-dense nut.

1. You'll Protect Your Heart Health

Walnuts are the only tree nut with a significant amount of alpha-linolenic acid, a plant-based omega-3. They're also part of the Mediterranean Diet , which is optimized for heart health.

Omega-3s help protect your heart and prevent stroke, and they’re especially beneficial for people living with heart disease. Your body doesn’t make omega-3s on its own, so you have to get enough through your diet.

2. You'll Get Protein and Fiber

Your body needs protein and fiber to function optimally, and walnuts are a great source of both, Dimopoulos said. Just one ounce of wal

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