Walnuts:
About:
Walnuts originated in the Mediterranean region and Central Asia and have been part of the human diet for thousands of years. A walnut is the nut of any tree of the genus Juglans, particular, Persian or English walnuts. Technically the walnut is the seed of a drupe or drupacious nut and thus not a true botanical nut. It is used for food after being processed, while green for pickled walnuts or after full ripening for its nutmeat. The walnut is nutrient dense with protein and essential fatty acids.
There are at least 30 different cultivars of walnuts grown world-wide. The 2 most common species of walnuts are grown for their seeds - the Persian or English walnut and the black walnut. The English walnut originated in Persia and the black walnut is native to eastern North America. The black walnut is of high flavor but due to its hard shell and poor hulling characteristics is not grown commercially. Many walnut cultivars have been developed commercially which are nearly all hybrids of the English walnut.
In 2016 worldwide production of walnuts was 3.7 metric tons with China contributing 48% of the world total followed by the U.S. , Iran, Turkey, Mexico, Ukraine, and Chile.
Health Benefits:
1. Good for Your Heart - Walnuts are an excellent source of monounsaturated fatty acids which contribute to heart health. A diet rich in walnuts can lead to a reduction in bad cholesterol and a boost in good HDL cholesterol.
2. Diabetes Control - Studies have shown walnuts can improve the function of blood vessel linings , reduce fasting insulin levels, and improve diabetic neuropathy.
3. Reduce Inflammation - Walnuts are full of phytochemical substances and poly phenolic compounds which can reduce inflammation in the body.
4. Mood Enhancer - The omega - 3 fatty acids in walnuts can boost and balance mood by enhancing the function of neurotransmitters in the brain like serotonin and dopamine.
5. Gorgeous Skin - Walnuts are rich in antioxidants that help prevent oxidative stress that can lead to skin damage. Walnuts with their healthful fatty acids and antioxidants have the power to combat common skin stressors such as UV rays, pollution, and dust.
6. Sleep Aid - Walnuts contain the antioxidant melatonin which helps regulate the hormones in the body which regulate your internal clock.
7. Weight Management - While they do contain carbohydrates, calories, and fat, they do not lead to weight gain, but have the power to improve metabolism.
8. Cancer Prevention - The phenolic compounds and antioxidants contained in walnuts can help control the growth of cancer cells.
9. Enhanced Bone Health - The high concentration of omega - 3 fatty acids help promote bone health. They have the power to boost calcium absorption and hence bone density.
10. Cognitive Benefits - The antioxidants, poly phenols, and polyunsaturated fat play a vital role in reducing the risk of inflammation and reduce the oxidative stress associated with diseases like Alzheimer's.
Nutrition:
1 ounce (30 grams) about 14 halves
185 Calories
4% Water
4.3 grams Protein
3.9 grams Carbs
0.7 grams Sugar
1.9 grams Fiber
18.5 grams Fat
Walnuts are primarily made up of protein and polyunsaturated fat. They contain a relatively high percentage of omega - 3 fat which has been linked to various healthy benefits.
Walnuts are an excellent source of several vitamins and minerals. These include copper, folic acid, phosphorus, vitamin B6, manganese, and vitamin E.
Walnuts are one of the richest dietary sources of antioxidants. These include ellagic acid, ellagitanins, catechin, and melatonin.
Quick Serving Ideas:
- Mix crushed walnuts into plain yogurt and top with maple syrup
- Add walnuts to salads, or sauteed vegetables
- Puree walnuts, cooked lentils, and your favorite herbs and spices. Add enough olive oil to achieve a dip-like consistency
- Add walnuts to a poultry stuffing recipe
- Roast at 160 - 170 degrees F. for 15 - 20 minutes for a toasted taste and consistency.
