Walnuts contain the antioxidant compound ellagic acid which is known to help fight cancer and support the immune system. They also help to maintain and/or increase the elasticity of the arteries resulting in a lowering of blood pressure. They're a great source of healthy omega-3 essential fatty acids (that protect the heart), help promote better cognitive function and provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema and psoriasis. Sprinkle them vegetables or salads, try them with rice or pasta dishes, even in desserts like rice pudding or yogurt.