The Best Nut is Walnut
Lately Tellïos' appetite has risen through the roof. Mans has broken his habits, eating Nerds candy and Oreo cookies. This is far from his usual food intake. The logical thing to do was pivot. He added a handful of walnuts to his meal plan and stays satiated until his next large meal. When looking closer at a walnut, it resembles the human brain and is often considered a "brain food" due to its neurological benefits. Walnuts are small bites with a lot of nutritional superpowers.
This nut is an ancient product, around since 7000 B.C. There are 2 known walnuts: the English walnut and the black walnut. The English walnut made its way through Europe via trade routes and was imported here by English colonists. In modern times, walnuts are mass produced in the following nations:
United States
Turkey
Iran
China
Chile
Walnut has the disadvantage of being expensive. Tellïo gets frustrated when he sees the price of peanuts and almonds compared to walnuts. Why is it so damn pricey? Well, there are several factors that contribute to the cost spike. These include:
Maturity - walnuts mature after 5 to 7 years
Labor- sorting, grading, and cracking are labor-intensive
Availability of water - drought-prone areas have high water demands
Demand worldwide - health awareness is driving demand
Handling after harvest - the nut must be stored and transported carefully to prevent rancidity
Why is there such a rift about walnuts? Its nutritional profile is:
Per 1 oz./28g/ 12-14 walnut halves/6-7 whole walnuts
Macronutrients:
Calories - 185
Protein - 4.3g
Carbohydrate - ~ 4g
Fiber - ~2g
Fat - 18.5 (most unsaturated)
Omega-3 ALA - ~2.5g
Minerals:
Magnesium: 45 mg
Phosphorus: 98 mg
In addition, walnuts are recognized for their role in the following activities:
Walnuts lower "unwanted" cholesterol (LDL) and control blood pressure. Heart attacks and strokes are reduced when your heart doesn't have to work as hard.
As you age, they can help you remain sharp, improve your memory, and protect your brain. Additionally, they help reduce swelling in the brain, which is linked to problems such as memory loss and brain fog.
Omega-3 fatty acids, melatonin, and ellagitannins in walnuts reduce inflammation in the body. Inflammation is linked to arthritis, cancer, and heart disease.
Your gut has helpful bacteria that assist with digestion and immune health. Walnuts fertilize those helpful bacteria, aiding them to grow and do their job better.
Walnuts help manage blood sugar and insulin, which is beneficial for those trying to prevent diabetes or lose weight. By eating them, you will feel full for longer periods of time and your energy levels will stay high.
Some quick snack recipes made with walnuts:
Combine dates, walnuts, cacao & cinnamon
Roast walnuts with honey at 325 degrees for ~10 to 15 min.
Combine oats, plant milk, cinnamon, banana, & chopped walnuts in a jar. Let the jar sit overnight in the refrigerator.
Proper storage conditions vary. Overall, the following methods could be used to preserve walnuts:
To avoid rancidity, store in airtight containers in the fridge or freezer
Keep away from moisture and light
Shelf life:
3 months in the pantry
6 months for the refrigerator
12 months in the freezer
A food item like this is great to have on hand especially when you're on the go. It's good to remember, everything in moderation preferably an ounce per day. Tellïo justifies the cost of the walnuts in that he is taking care of his health now to prevent him from a reckless medical expense when he's an older man. Walnuts taste can be questionable at times. It all depends on the taster - it can be buttery and rich, mildly sweet, or earthy and nutty. On the other hand, they can be bitter (due to their papery skin), waxy or astringent (causes dryness in the mouth). If the walnut tastes rancid, it's past its due date. You should consult your general practitioner before incorporating walnuts to rule out any nut allergies or complicating any ongoing health issues you might be dealing with. Bon appetite! As Always, Stay Strong & Stay Vivid!
Reference
Fan N, Fusco JL, Rosenberg DW. Antioxidant and Anti-Inflammatory Properties of Walnut Constituents: Focus on Personalized Cancer Prevention and the Microbiome. Antioxidants (Basel). 2023 Apr 22;12(5):982. doi: 10.3390/antiox12050982. PMID: 37237848; PMCID: PMC10215340.
Stacey Lockyer, Anne E de la Hunty, Simon Steenson, Ayela Spiro, Sara A Stanner, Walnut consumption and health outcomes with public health relevance—a systematic review of cohort studies and randomized controlled trials published from 2017 to present, Nutrition Reviews, Volume 81, Issue 1, January 2023, Pages 26–54, https://doi.org/10.1093/nutrit/nuac040.