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Walnuts have a high percentage of monounsaturated (MUFA) and polyunsaturated (PUFA) fats and are a good source of protein. The combination of healthy fats, protein, and fiber in walnuts increase satisfaction and fullness, which makes them a great snack compared to simple carbohydrate foods like chips or crackers.

Eating walnuts decreases the risk of heart disease and overall mortality, promotes a healthy complexion and hair, increase energy consumption, and has an overall weight lowering effect.