The walnut kernel consists of two bumpy lobes that look like abstract butterflies. The lobes are off white in color and covered by a thin, light brown skin.They are partially attached to each other. The kernels are enclosed in round or oblong shells that are brown in color and very hard. Health Benefits : Very good source of the Copper, Minerals, Protiens and Manganese.Good source of monounsaturated fats (MUFAs), reduces high cholesterol levels, beneficial effect on cardiovascular health and is associated with a reduced risk for heart. Contains relatively high levels of l-arginine, an essential amino acid, which is converted into nitric oxide, a chemical that helps keep the inner walls of blood vessels smooth and allows blood vessels to relax thus helping relieve hypertension issues. Excellent source of omega-3 fatty acids BRAIN FOOD , essential for our bodies, but the body cannot produce. Walnuts contains many powerful antioxidants and vitamin E. The cholesterol lowering ability of walnuts is also due to the amount of antioxidants, phenols, vitamin E, ellagic acid and gallic acid found in this nut. The Omega-3 essential fatty acids in walnuts also provide anti-inflammatory benefits and are helpful if you suffer from asthma, rheumatoid arthritis, eczema or psoriasis. Walnuts may be very helpful in preventing gallstones.