Walnut

Walnuts Walnuts are an edible seed derived from the genus Juglans. Walnuts are a highly density source of nutrients, in particular, they are high in protein content and essential fatty acids. Walnuts, like many other tree nuts, must be processed and stored properly to assure the nut does not spoil or rot. Poor storage makes walnuts susceptible to insect infestations, mold and the highly harmful alflatoxin. The walnut is enclosed in a green, fleshy husk. After harvest, the husk is removed to reveal a wrinkly walnut shell. This hard shell must be removed to expose the kernel, which is the edible portion of the walnut. There are two major types of walnut varieties; the English Walnut and the Black Walnut. The black walnut is native to North America, while the English walnut can be traced to ancient Persia. While the black walnut is known for its high degree of flavor, the difficulty or removing this nut from the shell does not make it a commercially viable crop. Instead, most commercially available walnuts are of the English variety.

Key Nutrients

Walnuts are often considered a super food high in protein content and low in carbohydrate content. They contain a high amount of mono-unsaturated fats, a healthy type of triglyceride. Walnuts are an excellent source of fiber, Vitamin E, manganese and magnesium. Finally, they contain a great source of plant sterols and flavonoids, heart healthy nutrients which contain anti-oxidants.

Health Benefits

Manganese – Manganese aids in the metabolism of food as well as promotes normal functioning of the nervous system. Manganese works as an antioxidant to help prevent cancer and heart disease.

Magnesium – Magnesium helps to keep muscle and nerve tissues functioning normal, as well as promotes a proper heartbeat. It also assists in the support of a healthy immune system and keeps bones strong.

Flavonoids – Flavonoids are a class of antioxidants which help to promote healthy cell growth and reduce inflammation. They are also a powerful class of molecules when it comes to reducing the risk of certain cancers.

Vitamin E – Research has shown that vitamin E possesses anti-inflammatory effects that can combat arthritis, rheumatism, asthma, and other inflammatory disorders linked to chronic inflammation. Vitamin E also improves the body’s metabolic function.

Dietary Fiber – Dietary Fiber stimulates digestion and peristalsis, helping to relieve indigestion and constipation problems.

Season

Walnuts, while harvested during the late summer months and early fall, can be found dried year round in supermarkets and food retail shops.

Nutrition Information

Per 1 Ounce (28 grams):

Calories (cKal): 175
Protein (grams): 6.82
Total Fat (grams): 16.73
Carbohydrates (grams): 2.81
Fiber (grams): 1.9

Buying and Storing

Since walnuts are dried, there are no real issues to consider when purchased from a reputable supplier or supermarket. Being a dried nut, they will store for up to one month in your kitchen.

Best Way to Add to Diet

Walnuts make a great afternoon snack or addition to any breakfast yogurt, trail mix or parfait. Try adding some of these nuts to your salad for an extra bit of taste and texture. Finally, serve them on top of ice cream or sorbet to create an out of this world taste.