Thanks in part to frequent promotion on social media, walnuts have exploded in popularity in recent years. The amount of nuts is more than 160,000 metric tons They are exported internationally. In the year In 2010, this number reached 324,700 by the end of 2021. Now, the global nut market is worth a staggering $8.8 billion. In one analysisAnd it’s expected to grow to more than $11 billion by the end of the decade.
Although there’s no denying nuts’ delicious taste, unique flavor profile, or the satisfaction of crunching into one, many people don’t realize how nutritious they are or how many nutrients they contain. It is eaten raw by the handful, sprinkled on salads, cereals and oats, and is used extensively by many. Baked goods Recipes,” he says Roxana EHSunnyRegistered Dietitian Nutritionist and Board Certified Sports Nutritionist.
What are walnuts?
Walnuts are tree nuts. 7,000 years ago Where Iran is today. They are grown in many countries, but the United States, China, Iran, Chile and Ukraine are the top producers worldwide. Almost all walnuts grown in the US are grown in California, because the state’s climate and fertile soil are ideal for their cultivation. He grew up in California.
Walnut trees can live up to 300 years, but most California walnut orchards are planted every 35 years because the trees become productive as they age. While there are many types of walnuts in the world, most people eat black or English walnuts, with English being the most common. English walnuts are sometimes known as Persian walnuts because of the early cultivation of the nut in that region of the world.
Are walnuts good for you?
No matter what kind you like, walnuts are packed with nutrition. They contain calcium, vitamin B6, magnesium, riboflavin, niacin, folate, manganese, vitamin C, phosphorus, potassium, zinc, and a significant percentage of a person’s daily iron needs. US Department of Agriculture.
“Walnuts are an excellent source of alpha-linolenic acid (ALA), which is an essential omega-3 fatty acid,” says Christina Peterson, assistant professor of nutritional science at Texas Tech University. They are connected. Better heart health, including reduced risk of heart disease and type 2 diabetes. “And Clinical trials Walnut consumption has also been shown to lower LDL-cholesterol levels — sometimes called “bad” cholesterol,” she added.
Ehsani similarly praises walnuts for containing “the highest amount of ALA of any tree nut,” adding that they’re also an excellent source of protein, “packing 4 grams of plant-based protein per ounce serving.” . “They also provide 2 grams of fiber, which supports gut health and promotes satiety.”
Walnuts also have anti-inflammatory and anti-inflammatory properties It has been seen Improving brain function and cognitive decline associated with aging.
Are there problems with eating walnuts?
Despite such benefits, walnuts should be consumed in moderation. They have a high calorie content for a person – About 800 calories In a bowl. Excessive drinking has been linked to kidney stones in some people. This is because walnuts have a high oxalate content in calcium oxalate stones – the most common type of kidney stone. For this reason, the National Institute of Diabetes and Digestive and Kidney Diseases It is recommended to avoid the fruit of the tree for those who have kidney stones.
Ehsani warns that walnuts should also be avoided by anyone with a known tree nut allergy. However, she says, “Walnuts are a nutrient-dense food and a great nut to include in any diet.”