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a walnut is the nut of any tree of the genus juglans and commonly consumed as nuts. like all nuts, walnuts contain good fats, such as monounsaturated and polyunsaturated fats (pufas). they are also a valuable vegetarian source of the essential fatty acid omega-3, selenium, calcium, zinc, vitamin e and some b vitamins. consuming walnuts helps decrease inflammation, build healthy gut, aid in weight management, manage diabetes and lower blood pressure. walnuts are often used to garnish sweets and desserts. walnuts can be used to make walnut barfi, nutty milkshakes, brownies, cookies, kheer or payasa and salted snacks.
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