Walnut harvesting season is underway in Missouri. Pickers may find it interesting to learn that not only are walnuts tasty, but they are extremely nutritious as well.
“Walnuts contain more alpha-linolenic acid (a plant-based omega-3 essential fatty acid necessary for a healthy human body), than any other nut and are one of the best plant food sources of omega-3s in general,” said Christeena Haynes, nutrition and health education specialist with University of Missouri Extension.
Walnuts are high in healthy polyunsaturated fat. Because of these properties, in addition to others, walnuts have been shown to reduce total and LDL (“bad”) cholesterol and protect the heart overall.

In a study testing the antioxidant content of 1,113 different foods, walnuts were ranked second only to blackberries for the highest content. Antioxidants help prevent the production of free radicals, which in turn helps protect against the development of chronic diseases associated with aging. Antioxidants also boost the immune system.

Walnuts are also a good source of protein and fiber. Dietary fiber contributes to a healthy gastrointestinal tract, and it makes you feel full, which helps with weight management.

“Walnuts have the minerals magnesium and phosphorus in them, which are important for reaching optimal health. Research has shown that walnuts improve cognitive and motor function as well,” said Haynes.

Researchers have found that consuming 1.5 ounces, or about 20 halves, of walnuts every day is helpful. This amounts to about 278 calories.

“Because of the high calorie count, remember to substitute walnuts for something else in your diet instead of just adding them to your typical daily intake, in order to prevent weight gain,” said Haynes.

Haynes recommends buying whole walnuts that are heavy for their size. Shelled walnuts should be stored in an airtight container in the refrigerator up to six months or in the freezer up to one year. Unshelled nuts should be kept in the refrigerator or a cool, dark, dry environment for up to six months.

Search for: