Walnuts

Walnut Facts:

  • California produces 99 percent of walnuts commercially available in the U.S.
  • California controls 70 percent of world trade in walnuts.
  • The industry is made up of over 5,500 growers and 55 handlers/processors.
  • California walnuts are English walnuts.
  • English walnuts have a thinner shell and more nut meat compared to black walnuts.
  • English walnuts originated in Persia. Black walnuts are native to North America.
  • English walnuts contain six times more omega-3 fatty acids.
  • Newly planted walnut trees take 4-6 years to start producing walnuts.
  • A walnut tree can produce walnuts for more than 100 years!

Walnut Nutrition Facts

  • A 1 ounce serving of walnuts (about 1/4 cup) contains 185 calories.
  • The majority of fat in walnuts is the "healthy" polyunsaturated fat.
  • California walnuts contain no cholesterol, no sodium and no trans fat.
  • Walnuts are a good source of magnesium, phosphorus and copper.
  • Walnuts provide protein and dietary fiber.

Note: Walnuts are the only nut that contain a significant amount of omega-3 fatty acids!

Walnuts were the first whole food to receive a health claim from the U.S. Food and Drug Administration: "Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake, may reduce the risk of coronary heart disease."

How Walnuts Can Benefit Your Health

Research has shown that eating a 1 ounce handful of walnuts every day -- as part of a healthful diet -- can:

  • Lower total cholesterol
  • Lower LDL "bad" cholesterol
  • Reduce risk of developing type 2 diabetes
  • Reduce insulin resistance in people with type 2 diabetes
  • Reduce inflammation
  • Improve the function of arteries
  • Reduce hunger and aid in weight management
  • Improve bone health
  • Reduce your risk of heart disease and stroke
  • Reduce your risk of type 2 diabetes
  • Help you better control your type 2 diabetes
  • Reduce your risk of prostate cancer

Walnut Storage and Handling Tips

To maintain optimum freshness, flavor and nutritional value of California Walnuts, follow these guidelines:

Shelled Walnuts:

  • Store in air tight packaging.
  • Store away from foods with strong odors (e.g. cabbage, onions)
  • Rotate your inventory. Practice FIFO: First In, First Out!
  • For storage up to 6 months: Refrigerate at 32 to 41 degrees.
  • For storage longer than 6 months: Freeze at 0 degrees.

In-Shell Walnuts:

  • Do not shell walnuts until you are ready to use them.
  • Refrigerate in-shell walnuts until you are ready to use them.
  • Rotate your inventory. Practice FIFO: First In, First Out!
  • For storage up to 6 months: Refrigerate at 32 to 41 degrees.
  • For storage longer than 6 months: Freeze at 0 degrees.

Using Walnuts

  • Use walnut halves for candied or spiced walnuts or decoration -- any where you want a beautiful walnut half.
  • Use walnut pieces when you want smaller bites: baked goods, salads, entrees.
  • Use chopped walnuts for coatings, in pancake batter or to sprinkle on soups or side dishes. Or use them in granola, muffins or quick breads, as a topping for cereal or yogurt, in trail mix, in desserts such as bars, cookies or as a topping for ice cream sundaes

Resource: Walnut Marketing Board

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