Walnuts
 

That wonderful black shell fruit.
We often see it been hawked or sold in the markets, if you do not want to buy the already cooked wallnut, you can buy it raw from our local markets and prepare it yourself.(note that, it takes a long time to cook---yes I know, you don't want to finish your Gas.. lol)

Walnuts belong to the tree nut family, like cashews and hazelnuts.
It contains a good amount of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin.
These are some of the many Health benefits of Walnut: 
     
 
Antioxidants
Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods. This includes the quinone juglone, the tannin tellimagrandin, and the flavonol morin.⁶
Walnuts contain antioxidants that are so powerful at free-radical scavenging that researchers called them "remarkable,"⁷ and research has shown that walnut polyphenols may help prevent chemically-induced liver damage.
    

 Helps you sleep
The nuts can improve sleep, as they contain hormone melatonin, that induces sleep and helps regulate sleep. This makes walnuts a great evening or bedtime snack for improving your sleep.
Great for your hair
Walnut is a good ‘hair food’ too. This is because walnut contains biotin (vitamin B7) that helps strengthen hair, reduce hair fall and improve hair growth to certain extent.

 

Boosts your sperm quality
Eating 2.5 ounces of walnuts per day improves semen quality in healthy young men, researchers say. According to a study by UCLA researchers, eating 75 grams of walnuts a day improves the vitality, motility, and morphology of sperm in healthy men.

     

 Diabetes

The beneficial dietary fat in walnuts has been shown to improve metabolic parameters in people with type 2 diabetes. Overweight adults with type 2 diabetes who ate one-quarter cup of walnuts daily had significant reductions in fasting insulin levels compared to those who did not, and the benefit was achieved in the first three months.

 Great for pregnant women
Mothers-to-be who eat a diet rich in fatty acids such as those found in walnuts can reduce the baby’s chances of developing food allergies, researchers say. The research found that if a mother’s diet contains a certain group of polyunsaturated fatty acids (PUFAs), the baby”s gut develops differently. The PUFAs are thought to improve how gut immune cells respond to bacteria and foreign substances, making the baby less likely to suffer from allergies.
Enjoy!