WALNUTS

> antioxidants reduce oxidative damage, including that due to bad cholesterol, which leads to heart disease.

> polyphenols (especially ellagitannins) reduce oxidative stress and inflammation. Beneficial bacteria in your gut convert them to anti-inflammatory compounds.

> ALA, magnesium and arginine may also decrease inflammation.

> omega-3 fat or alpha-linolenic acid (ALA) lowers your risk of dying from heart disease by 10%.

> manganese helps the body form connective tissue, bones, blood clotting factors, and sex hormones. It isnecessary for normal brain and nerve function.

 > increase beneficial bacteria that produce butyrate, a fat that nourishes your gut and promotes gut health.

> improved brain function in older adults including faster processing speed, more mental flexibility and better memory.