Walnuts have exploded in popularity in recent years, thanks in part to heavy promotion on social media. Exported worldwide In 2010, that number stood at 324,700, while by the end of 2021, that number had reached 324,700. Currently, the global walnut market stands at a staggering $8.8 billion. Per analysisAnd it’s expected to rise to more than $11 billion in 10 years’ time.
While there’s no denying the sweet taste of walnuts, their distinct flavor, and the satisfying sensation of cracking them open, many people don’t realize just how nutritious walnuts are and how commonly they’re used in so many dishes. “Walnuts are incredibly versatile, eaten raw by the handful, sprinkled on salads, cereals, and oatmeal, and are a favorite addition to many dishes. Baked goods Recipe” Roxana EhSaniRegistered Dietitian and Certified Sports Nutritionist.
What are Walnuts?
Walnuts are a type of nut. About 7,000 years ago Walnuts are found where Iran is today. Walnuts are grown in many countries, but the United States, China, Iran, Chile and Ukraine are the world’s largest producers. Nearly all of the walnuts grown in the United States come from California, whose climate and fertile soil make them ideal for growing walnuts. California.
Walnut trees can live up to 300 years, but most walnut orchards in California are replanted every 35 years because the trees become less productive as they age. There are many different types of walnuts around the world, but most people eat either black walnuts or English walnuts, although English walnuts are much more common. English walnuts are sometimes called Persian walnuts because they were cultivated early in the region.
Are walnuts good for you?
No matter what variety you prefer, walnuts are packed with nutrients: They contain calcium, vitamin B6, magnesium, riboflavin, niacin, folate, manganese, vitamin C, phosphorus, potassium, zinc, and a significant portion of your daily iron needs. United States Department of Agriculture.
“Walnuts are also a good source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid,” says Christina Petersen, assistant professor of nutritional sciences at Texas Tech University. She says the higher your ALA intake, the better. Associated It improves heart health and reduces the risk of developing heart disease and type 2 diabetes. Clinical Trials “Walnut consumption has also been shown to lower LDL cholesterol (also known as bad cholesterol) levels,” she adds.
Ehsani similarly praises walnuts for having “the highest ALA content of any nut,” adding that they’re also “a great source of protein, with a whopping 4 grams of plant-based protein per ounce. They also contain 2 grams of dietary fiber, which aids in gut health and promotes satiety,” she says.
The antioxidant and anti-inflammatory properties of walnuts are It is shown Improves brain function and slows age-related cognitive decline.
Are there any drawbacks to eating walnuts?
Despite these benefits, walnuts are best eaten in moderation. First, they are high in calories. Approximately 800 calories 1 cup with shells. Excessive consumption may lead to kidney stones in some people. This is because walnuts are high in oxalic acid, which may lead to calcium oxalate stones, the most common type of kidney stone. National Institute of Diabetes and Digestive and Kidney Diseases People who have experienced kidney stones are advised to avoid tree nuts.
Of course, people with tree nut allergies should avoid walnuts, Ehsani warns, but for everyone else, “walnuts are a nutritious food and a great nut to include in a balanced diet,” she says.
