Walnuts -- 10 important facts to know about walnuts

October 12, 2:34 PMSan Jose Dessert ExaminerJoy Valerie Cronn

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  Walnuts pack nutritional value/California Walnut Board

Walnuts -- Ingredient of the week
Ten important things to know about walnuts
 

  1. Unique among nuts, walnuts contain the highest amount of alpha-linolenic acid (ALA), the plant-based omega-3 essential fatty acid, required by the human body.  A one-ounce serving of walnuts provides 2.5 grams of ALA.

2. Walnuts are rich in polyunsaturated fatty acids, which may improve blood lipids and other cardiovascular disease risk factors.  Walnuts also rank high in antioxidants.

 3. California walnuts are harvested late August through November and then stored in cold storage to maintain freshness. 

 4. Walnuts can help athletes of all levels obtain their necessary daily nutritional needs, thus aiding to fuel optimal performance.

 5. An athlete’s diet should be rich in lean protein, carbohydrates and good fats (mono- and polyunsaturated). Walnuts are a smart and convenient way to fuel.  One ounce of walnuts provides:

     * 2.5 grams of ALA per ounce, the plant-based source of omega-3 fatty acid.

    * Essential polyunsaturated fats (13 grams out of 18 grams total fat)

    * 2 grams of protein

    * 2 grams of fiber

    * 10 percent of your daily value of magnesium and phosphorus

    * Healthy antioxidants (13.126 mmol/gram)

 6. Walnuts contain very little carbohydrate. One ounce of walnuts contains 4 grams carbohydrates and 2 grams fiber resulting in only 2 grams of net carbohydrates.

 7. The nutrient profile of walnuts changes insignificantly when roasted, toasted or baked for short periods of time.

    * 1 walnut half = 2 grams

    * 1 ounce of walnuts = 12-14 halves = 1/4 cup

    * 1 cup shelled walnuts = 50 halves = 100 grams

    * 1 cup walnut pieces = 120 grams

    * 1 cup walnuts, chopped = 120 grams

 8. Store walnuts in your refrigerator for up to 6 months or in your freezer for up to one year, and away from foods with strong odors (e.g. fish, cabbage, onions). Nuts can absorb the flavors of other foods.  Heat causes the fat in walnuts to change structure, which creates off odors and flavors. Fresh walnuts smell mildly nutty and taste sweet.

 9. In-shell walnuts will remain fresh for several months when stored in a cool, dry place.  Wait to shell or chop walnuts until you’re ready to use them. The same applies for ground walnut meal; don’t grind walnuts until you’re ready to add the walnut meal to your recipe. This will help maintain great flavor.

10. Walnuts are the oldest tree food known to man, dating back to 7000 B.C. The Romans called walnuts Juglans regia, “Jupiter’s royal acorn.”

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