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Walnuts have a multitude of health benefits. Just a quarter cup of walnuts provides more than your entire daily requirement of omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin. Walnuts also contain powerful antioxidants and have cancer-fighting properties, as well as the ability to improve your heart and brain health. These tasty morsels are wonderful in salads, stir-fries, baked goods and strewn over your morning cereal for breakfast.