Thanks to frequent promotions Social mediaWalnuts have become extremely popular in recent years. Over 160,000 tons of walnuts are being exported to the US. 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 unique flavor, and the satisfaction 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, and can be eaten raw by the handful, sprinkled on salads or cereals, or simply as a topping on a salad or cereal. oatmealand many more 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 of California’s walnut orchards are replanted every 35 years because the trees become less productive as they age. Although multiple varieties of walnuts are sold around the world, most people eat either black or white walnuts. English WalnutEnglish walnut is much more common. English walnut is sometimes called Persian walnut because it was cultivated in the region early on.
Are walnuts good for you?
No matter what type of walnut you choose, walnuts are packed with nutrients. calciumVitamin B6, Magnesium, Riboflavin, Niacin, Folic acidmanganese, vitamin C, phosphorus, potassium, zinc, and a significant proportion of Daily Iron Needsby United States Department of Agriculture.
“Walnuts are also a good source of the essential fatty acid alpha-linolenic acid (ALA). Omega-3 fatty acids“High ALA intakes are associated with: Associated It improves heart health and reduces the risk of developing heart disease and type 2 diabetes. Clinical Trials Walnut intake LDL cholesterol “Cholesterol levels are sometimes referred to as ‘bad’ cholesterol,” she adds.
Ehsani similarly praised 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.” fiberIt supports gut health and promotes satiety.”
The antioxidant and anti-inflammatory properties of walnuts are It is shown Improves brain function, Cognitive decline It is associated with aging.
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 the most common type of calcium oxalate stone. Kidney stoneFor this reason, National Institute of Diabetes and Digestive and Kidney Diseases People who have experienced kidney stones are advised to avoid tree nuts.
Efsani warns that walnuts should also be avoided by people with tree nut allergies, but for everyone else, “walnuts are a nutritious food and a great nut to add to any dish,” she says. Balanced diet”
