Walnuts carry healthy fats, beneficial to the nervous system. They also contain microelements vital for the body and brain. At least 1/4 Cup in your meals helps you to obtain minerals and plant-based omega-3 fats. Additionally, walnuts keep your weight in check and improve sperm quality in men. Not only do walnuts control type 2 diabetes, but they also contain antioxidants and vitamin E. Note that it is healthier to eat the walnut’s skin since it contains 90 percent of the antioxidants.