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Bites Whole Walnuts have been touted as the ‘brain food’ because they resemble one with their furrowed appearance. Easy to add to the diet, they are very rich in nutritional content.They are better than most other nuts, even almonds because they have a high amount of polyunsaturated fat, vitamins, and minerals like potassium, iron, zinc, and magnesium. Fibre-rich and anti-oxidant-rich, walnuts trump all the other dry fruits on all accounts. Here are some of the benefits of walnuts. Add them as part of salads, over desserts, or have them just as a snack.