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Crack open the “skull” of a walnut and what do you find? A brain. Ancient European and Chinese philosophies held that certain plants that resemble human and/or animal body parts had beneficial properties to these parts. In the case of the rustic, tasty walnut, these observational doctrines may indeed hold true.

Walnuts, it turns out, are good for the brain. High in the omega-3 fatty acid called alpha-linolenic acid (ALA), walnuts are good for cognitive function, fighting depression, and improving mood. Those ancient Europeans may have been on to something--they used walnuts for treating headaches. A quarter cup of walnuts supplies about 2.6 grams of ALA, exceeding the recommended daily amount of 1.6 grams, along with a healthy dose of protein, fiber, vitamin E, zinc and copper to boot. Walnuts are also anti-inflammatory, cholesterol lowering, and good for the cardiovascular system. As if that weren’t enough, walnuts are high in the antioxidant called ellagic acid, which helps protect cells from free-radical damage. They also supply a decent amount of calcium too, but walnuts are high in oxalates, which may hinder the body’s ability to absorb some of the mineral. In China, walnuts are used to treat constipation and asthma.

The most commonly eaten walnut, the “English” walnut, originally hails from around the Caspian Sea. The “English” part of the name references their trade journey from England to America during the Colonial era. The rest of the world, including England, calls them “Persian” walnuts. The more rarified black walnut is native to North America.

Pity the poor conventional walnut, which has been gassed, bleached, fumigated, blanched, and coated. Luckily organic walnuts are spared such vile treatment and are widely available. Walnuts are harvested in the fall and should only be purchased during the fall and winter to ensure that you’re buying a fresh crop. For optimum freshness and best flavor, buy walnuts in the shell, even though it’s a hassle to shell them when you’re pressed for time. Either that or buy them unshelled from a place with a high turnover. To prevent the oil-rich walnuts from oxidation and rancidity, store them in the refrigerator.

Raw walnuts can be soaked in water for 2 to 6 hours to make them highly digestible; or they can be toasted to reduce the bitter tannic acids and to concentrate their flavor. To toast walnuts, simply toss them for a few minutes in a hot, dry pan, stirring constantly.