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. 

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. 

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. 

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. 

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.