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A handful of walnuts has significantly more polyphenols than a glass of apple juice or even a glass of red wine. In one study, a serving of shelled walnuts (fourteen halves) had the polyphenol content of 2.2 servings of red wine.
Magnesium: This important nutrient shows up in impressive amounts in nuts. Magnesium decreases heart arrhythmias and helps prevent hypertension. It’s also critical for normal muscle relaxation, nerve impulse transmission, carbohydrate metabolism, and maintaining healthy tooth enamel. Low magnesium intake is also a risk factor for migraine headaches. Almost half of patients who suffer from migraines have magnesium levels that are below normal.
Reversatrol: This flavonoid, which is found abundantly in grape skins as well as peanut skins, has anticancer properties. It is also an anti-inflammatory and has been associated with helping to maintain healthy cholesterol levels.
Ellagic Acid: This polyphenol is found in high concentrations in nuts, particularly walnuts. Animal research studies have demonstrated that ellagic acid is beneficial in the prevention of cancer by affecting both the activation and detoxification of potential carcinogens.
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The SuperFoods 
