Walnuts are round, single-seeded stone fruits that grow from the walnut tree. They are a good source of healthful fats, protein, and fiber. They may enhance heart and bone health and help in weight management, among other benefits. Walnut trees are native to eastern North America but are now commonly grown in China, Iran, and within the United States in California and Arizona.
Beneath the husk of the walnut fruit is a wrinkly, globe-shaped nut. The walnut is split into two flat segments to be sold commercially. Walnuts are available both raw or roasted, and salted or unsalted. They are high in monounsaturated and polyunsaturated fats and omega-3 fatty acids. They are also a good source of protein.

Walnut in Shell Washed has a reputation for being a high-calorie and high-fat food. However, it is dense in nutrients and provide heart-healthy fats. The combination of healthy fats, protein, and fiber in walnuts helps to increase satisfaction and fullness. This makes them more healthful as a snack, compared with chips, crackers, and other simple carbohydrate foods.


Walnut in Shell Unwashed is a good source of the mineral copper. Severe copper deficiency is associated with lower bone mineral density and an increased risk of osteoporosis. Osteoporosis is a condition where bones become thinner and less dense, making them easier to fracture and break.

More research is needed on the effects of marginal copper deficiency and on the potential benefits of copper supplements to prevent and manage osteoporosis. Copper also plays an important role in the maintenance of collagen and elastin, major structural components of the body. Without sufficient copper, the body cannot replace damaged connective tissue or the collagen that makes up the building blocks for bone. This can lead to a range of issues including joint dysfunction.

Walnut Kernels contain a high amount of manganese. Manganese has been shown to prevent osteoporosis in combination with the minerals calcium and copper.


Sunflower seeds are popular health foods that people commonly consume in trail mix, breakfast cereals, or straight from the bag as a snack. They contain beneficial nutrients, including healthy fats, minerals, and antioxidant compounds. Sunflower seeds have a tough outer shell with a striped appearance. As the shell is difficult for humans to digest, they usually eat the hulled seeds. People can also grow sprouts from the sunflower seed kernels, which can increaseTrusted Source the seeds’ nutritional benefits.

The common sunflower (Helianthus annuus L.) is a species of the Asteraceae family. The plant seeds are edible, and manufacturers use them for foods and producing sunflower oil. As such, sunflower oil ranks as the fourthTrusted Source most produced oil in the world. As well as providing human food sources, farmers use sunflower seeds for livestock food. The germination of the seeds also has essential secondary roles in ecology and the lifecycle of organisms. Sunflower seeds are a rich source of carotenoids and tocopherols that act as antioxidants, which help prevent damage from free radicals.


Pumpkin seeds are an edible seed typically roasted for consumption. They are a common ingredient in Mexican cuisine and are often eaten as a healthful snack. They are sometimes referred to as pepitas, Spanish for little seed of squash. This feature is part of a collection of articles on the health benefits of popular foods. It looks at the possible health benefits of pumpkin seeds, the nutritional content, how to use pumpkin seeds in the diet, and possible health risks.

Pumpkin seeds are a good source of healthful oils, magnesium, and other nutrients that enhance the health of the heart, bones, and other functions. Seeds, in general, are considered excellent sourcesTrusted Source of potassium, magnesium, and calcium. Plant seeds are also a good source of polyunsaturated fatty acids (PUFAs) and antioxidants. The fatty acids in pumpkin seeds contain a rangeTrusted Source of beneficial nutrients, such as sterols, squalene, and tocopherols. Researchers have described the fatty acid profile of seeds, grains, and legumes as favorable.


Peanuts have a strong nutritional profile. They are an excellent source of plant-based protein, fiber, and many key vitamins and minerals. Peanuts come in many forms, including roasted, salted, chocolate-coated, and as peanut butter. Different types have different nutritional profiles and various health benefits.

Along with their healthful nutritional profile, peanuts are a calorie-rich food, so they are most healthful when enjoyed in moderation. Peanuts are an especially good source of healthful fats, protein, and fiber. They also contain plenty of potassium, phosphorous, magnesium, and B vitamins. Despite being high in calories, peanuts are nutrient-rich and low in carbohydrates. Peanuts are an excellent source of plant-based protein, offering 25.8 g per 100 g of peanuts, or around half of a person’s daily protein needs. Protein is essential for building and repairing body cells. The amount of protein a person needs varies, depending on their age and activity level.