Walnuts

Walnuts contain 65% fat. But don't worry, its all good fat and makes them incredibly energy-dense. Amongst these fats are large amounts of omega 3's and alpha-linolenic acid (ALA). ALA is considered to be especially beneficial for heart health. ALA is also a forerunner for the long-chain omega-3 fatty acids EPA and DHA, which have been linked with numerous health benefits (1).
Several human studies indicate that eating nuts may improve brain function. They also show that walnuts can help with depression and age-related decline in brain function (2, 3).
Walnuts are exceptionally rich in antioxidants, which are concentrated in the thin, brown skin (4). The most prevalent of these is Ellagic acid. This antioxidant is found in high amounts in walnuts and may reduce the risk of heart disease and help suppress cancer formation (5,6,7,).
Walnuts are an excellent source of several vitamins and minerals. These include copper, folic acid, phosphorus, vitamin B6, manganese and vitamin E (8).