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Walnuts

Walnuts are a good addition to savory dishes like grains, stuffing, salads, and stir-fries.

Believed to have its origins in Persia, the walnut is one of the most popular nuts in the world. Used since ancient times, the versatile walnut is grown throughout the world. Its name is derived from the Old English word wealh, meaning “strange” or “foreign.”

Varieties

There are about 15 edible varieties of walnuts, foremost among them is the Persian or English variety. This flavorful and popular variety originated in the Middle East and does not grow in England. They were called “English” because it was the English merchants who transported the nuts to the colonies. Today, this variety is produced mostly in California. English walnuts have a thin shell that is easily cracked, and the curly nutmeat halves have a sweet flavor with a touch of the bitterness and astringency of the golden to dark-brown edible skin. Other varieties include the black or American walnut, Chinese walnut, Japanese walnut, and the butternut or white walnut. Black walnuts were a Native American staple, with a sweet flavor and a hard, sticky shell that protects dark-skinned white nutmeats.

Buying and storing tips

Walnuts are sold in-shell and shelled. Like most nuts and seeds, walnuts can be stored in a cool, dark place for several months. Shelled and chopped walnuts can become rancid quickly and should be used within a week or should be refrigerated for up to six months or frozen for up to one year. For long-term storage, it’s best to buy unshelled nuts.

Availability

Walnuts are available year-round. Over 98% of the total U.S. commercial crop and two-thirds of world’s commercial walnuts are produced in California. Walnuts are harvested in California beginning in August.

Preparation, uses, and tips

Shelled walnuts can be used straight out of the package. Chopped walnuts are used extensively in baking, especially in foods, such as brownies and cookies, where they are added at the last stage of mixing. Walnuts are also a good addition to savory dishes, such as grains, stuffing, salads, and stir-fries.

Nutritional Highlights

Walnuts (black, dried), 1 Tbsp
Calories: 47.3
Protein: 1.9g
Carbohydrate: 0.94g
Total Fat: 4.4g
Fiber: 0.39g

Health benefits and concerns

Cancer (Prostate)

Alpha-linolenic acid is a fatty acid found in many foods. Most, but not all, studies have found that high dietary or blood levels of alpha-linolenic acid correlate with an increased risk of prostate cancer. Concentrations of alpha-linolenic acid are high in almonds, Brazil nuts, cashews, flaxseeds, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, pistachios, and walnuts.

Health benefits and concerns for nuts and seeds
Many health benefits and concerns associated with this food are applicable to other nuts and seeds. Read about health benefits and concerns for nuts and seeds for a full description.