Walnuts are seeds that are edible. They are round and covered by a hard shell which is inedible. The major nutrient value of walnut are: protein, vitamins, carbohydrates, essential minerals and essential fatty acids (EFAs).
It also contains omega 3 fatty acids that are important in brain functioning. It also contains iodine and selenium, both which help in optimum functioning of the brain. Walnuts are also a rich source of anti-oxidants and proteins. They fall into the category of power foods because of the role they play in improving the body stamina.

Some nutritional facts of walnut are as follows:
30 grams of Walnut contains:
190 calories
18 grams of saturated and unsaturated fats
4 grams of protein
4 grams of carbohydrate
2 grams of dietary fiber
20 mg of phytosterols
Minerals that are found in walnuts are: calcium, zinc, copper, sodium, potassium, phosphorous, manganese, iron, magnesium and selenium.
Vitamins stored in walnut are thiamin, niacin, riboflavin, pantothenic acid, vitamin C, vitamin B6, vitamin B12, vitamin E, vitamin K, Vitamin A.
Carotenoids like beta carotene, lutein, and zeaxanthin.

Benefits of eating walnut:
1. Anti-Cancer Properties:
Walnuts are helpful in reducing the risk of especially prostate cancer and breast cancer.
2. Healthy Heart:
Walnuts are a rich source of arginine, a class 1 amino acid. It offers multiple vascular benefits to the body. It is an anti-inflammatory agent. It helps in preventing the formation of pathological blood clots in the veins and arteries. This is mainly because of ALA or Alpha linolenic acid.
3. Anti-oxidants:
Rare anti-oxidants such as tannin tellimagrandin, quinone juglone and flavonol morin, etc are found in one source i.e. walnut.
4. Body Mass Index:
Walnuts help to maintain ideal weight according to the body mass index. Adding a handful of nuts such as walnuts can help in maintaining weight.
5. Improved Reproductive health in men:
Walnuts enhance male fertility. The results are improved quality of sperms, higher vitality, greater motility and morphology as well.
6. Improved brain health:
Walnuts is a store house of Vitamin E, melatonin, omega 3 fatty acids, and folate, among other nutrients. It helps to actively reduce the vulnerability to oxidative stress that occurs with aging. It helps to increase life span because of good health, in children, it greatly enhances cognitive development, motor development and coordination.
7. Diabetes:
Walnuts have beneficial dietary fiber and fat. It improves the metabolism in people with type 2 diabetes. Results are as quick as three months.

You can improve the quality of walnuts by soaking then in water over night, as it helps soften the skin and makes the nutrients easy to ingest and assimilate. This also helps to lower enzyme inhibitors and slows down the process of enzyme degradation.
Walnuts are known to improve the overall immunity of a person. They actively prevent the onset of any kind of diseases.
Just adding a handful of nuts in your daily diet can make a much healthy difference on the long run.