Walnuts. They are rich in plant sterols, have a large amount of antioxidants (such as selenium and zinc), give a lot of magnesium, potassium, phosphorus, a little iron, as well as vitamin E. In fact, a handful of walnuts give us as much vitamin E as half a cup. Perhaps most important is their content of vitamin K, a vitamin that is mainly synthesized in the intestine, but nuts provide it in larger quantities.
These nuts have always been a symbol of the intellect, as they resemble the shape of the human brain! If you eat just 25 grams of walnuts a day you will get about 90% of the recommended daily allowance of omega-3 fatty acids. Research studies have shown that omega-3 fatty acids, due to their anti-inflammatory action, help reduce blood pressure, the risk of coronary heart disease and stroke, as well as protect against breast, colon and prostate cancers.