Walnuts are a wrinkly, globe-like nut that is the fruit of the walnut tree. They grow in a hard shell, which when opened reveals the walnut. This is then split in two and hence you will be familiar with seeing them as flat segments. Walnuts are usually eaten raw or roasted.

Like all nuts, walnuts contain good fats, such as monounsaturated and polyunsaturated fats (PUFAs), but they are also a good source of the essential fatty acid omega-3. They also contain iron, selenium, calcium, zinc, vitamin E and some B vitamins.

Walnuts contain important phytochemicals as well as high amounts of polyunsaturated fats which do offer potential benefits for both brain health and brain function. Omega-3 plays a part by helping to reduce oxidative stress in the brain, but also by helping to improve brain signalling and neurogenesis, which is the creation of neurons.

As well as the good fats, other important nutrients such as vitamin E, folate and ellagic acid all found in walnuts also contribute to neuroprotection and memory function.