Walnuts are the oldest tree food known to man, dating back to 7000 B.C. After a walnut sapling is planted, it takes five to seven years for it to grow into an adult tree suitable for harvesting. Harvesting begins in late August when the drying green hulls start to split allowing the in shell walnuts to be removed and continues until late November. The California Walnut is well known as the top quality walnut for the world. Nuts in general are high in calories, so moderation is the key. The best approach is to reap the health benefits of eating walnuts but not add excessive calories to your daily intake. Therefore, instead of just adding walnuts to your current diet, eat them in replacement of foods that are high in saturated fats (such as cheese and meat) and limit your intake of these tasty treats.
Health Benefits Walnuts are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E. Nuts in general are also high in plant sterols and fat – but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids, in particular, alpha-linolenic acid ALA) that have been shown to lower LDL cholesterol. Walnuts, indeed, have significantly higher amounts of ALA omega 3 fatty acids compared to other nuts.
- Smart for Heart. Walnuts are rich in polyunsaturated fatty acids, which may improve blood lipids and other cardiovascular disease risk factors.
- Strong Bones. Walnuts and flaxseed as sources of dietary omega-3 polyunsaturated fatty acids have a protective effect on bone metabolism via a decrease in bone resorption in the presence of consistent levels of bone formation.”
- Diabetes. A walnut-enriched diet improves endothelium-dependent vasodilatation in individuals with type 2 diabetes, thus reducing overall cardiac risk. A diet supplemented with walnuts may positively impact individuals with diabetes.
- Protect Arteries. Walnuts, a rich source of the omega-3 fat, Alpha-Linolenic Acid (ALA), improve artery function after a high fat meal.
- Brain Food. Your brain is more than 60% Structural Fat. For your brain cells to function properly, this structural fat needs to be primarily the omega-3 fats found in walnuts, flaxseed and cold-water fish.
- Lowers Total Cholesterol, lowers LDL Cholesterol and increases the HDL to total cholesterol ratio. Inhibits free radical damage to LDL Cholesterol and Lowers Lp(a) – a lipid compound that increases blood clotting and when elevated is considered a risk factor for atherosclerosis.
- Gallstones. Helps to prevent gallstones
California Walnut, Health Benefits, B vitamins, magnesium and antioxidants, omega 3 fatty acids, polyunsaturated fatty acids, Walnuts and flaxseed, Alpha-Linolenic Acid, Structural Fat, blood clotting, Gallstones
- Omega-3 fatty acids linked to lower cardiac arrest risk (foodconsumer.org)