Walnuts
Daily consumption of 25 grams of walnuts provides 90% of the recommended daily intake of EFAs (essential fatty acids), which in turn lowers the risk of high blood pressure and heart disease. They are also great for bone health by increasing calcium absorption and deposition, while reducing urinary calcium excretion.
The most common variety of walnut is the English walnut, which is also the most studied type.
Walnuts are an excellent source of antioxidants that can help fight oxidative damage in your body, including damage due to “bad” LDL cholesterol, which promotes atherosclerosis, plaque build up in arteries.
Several plant compounds and nutrients in walnuts may help decrease inflammation, which is a key culprit in many chronic diseases.
Walnuts are a good source of the plant form of omega-3 fat, which may help reduce heart disease risk.
Walnuts are calorie-dense, but studies suggest that you might not absorb all the calories in walnuts. In addition, walnuts might control your appetite.
Studies show that eating one ounce (28 grams) of nuts, including walnuts, daily might help improve blood pressure.
Walnuts contain nutrients that may help protect your brain from damaging inflammation and support good brain function as you age.
1 ounce shelled walnuts = 28 grams = 1/4 cup = 12–14 halves = 1 small handful
How to Buy
California walnuts are harvested late August through November and then stored in cold storage to maintain freshness. Walnut handlers shell walnuts as needed throughout the year to fill orders from retailers globally.
Because of the omega 3 and 6 content of walnuts, they go rancid easily. Buy walnuts from bulk bins where the turnover is quick or in a sealed package.
Some Whole Foods stores are offering walnuts in bulk that have been sprouted. Sprouting makes the nutrients more available and takes away the bitterness.
Heat causes the fat in walnuts to change structure, which creates off odors and flavors. Fresh walnuts smell mildly nutty and taste sweet. If you are buying walnuts and they smell like paint thinner, you know they’re rancid.
How to Store
Store walnuts in an airtight container and away from sunlight to maintain freshness. Keep them in the refrigerator or freeze them away from foods with strong odors.
How to Cook
- Sprinkled on leafy green or fruit salads.
- Finely ground in dips and sauces.
- Chopped and used in whole-grain breads.
- Crushed to use as a coating on fish or chicken.
- Served on oatmeal or yogurt.
- Chopped and added to wraps or pita sandwiches.
- Roasted and added to a homemade trail mix.
- Lightly browned in your favorite stir-fry recipe.
- Roasted, chopped and used on pasta or vegetables.
- As an oil in a vinaigrette dressing.