In addition to essential ALA/omega-3 fatty acids, an ounce of walnuts offers 4 grams of protein and 2 grams of fiber. Most Americans don’t get enough dietary fiber, which promotes healthy bowel function and helps you feel full–a key component in maintaining a healthy weight.

Walnuts are also a good source of magnesium (44 mg/oz) and phosphorus (98 mg/oz) – both important minerals involved in the body’s processes.