Walnuts are an excellent source of antioxidants such as vitamin E (especially rich in gamma-tocopherol), important B-complex vitamins, and are rich in minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, phosphorus and selenium. Walnuts are the only nut significantly high in essential omega-3s (specifically alpha-linolenic acid or ALA which is the plant-based omega-3 fatty acid). These healthy fats have been shown to help lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers with their excellent anti-inflammatory action. An ounce of walnuts provides over 90% of the recommended daily intake of omega-3 fatty acids. Regular consumption of walnuts can also help lower total and LDL or "bad" cholesterol levels, all while promoting increases in HDL or "good" cholesterol levels.