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
- Walnuts contain melatonin, a powerful antioxidant believed to reduce risk of Parkinson's and Alzheimer's.
- Walnuts contain ellagic acid, a phytochemical associated with reducing risk of heart disease.
- Walnuts contain L-arginine, an amino acid associated with reducing blood pressure.
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
Back to Index 
Email this Beneficial Byte!