During September and October, you may notice green balls on the ground around trees. Did you know that inside these green balls are walnuts? Black walnut hulls drop from the tree when they are ready to be harvested, once the green outer hull has softened and split. Unfortunately, many of these hulls are left to rot and turn black. If you collect the hulls, de-hull the nuts, wash them and dry them in the shell for 3-4 days the end product is the edible walnut that we are all familiar with.
Walnuts are a nutrient powerhouse. They contain protein, fiber, omega-3 fatty acids, and many other vitamins and minerals. Walnuts are actually one of the oldest tree foods, dating all the way back to 7,00 B.C. In fact, in the ancient Mediterranean they were considered the most important nut.
All nuts are nutrient-dense, but walnuts have the highest alpha-linolenic acid (plant-based omega-3 source) content and contain higher amounts of antioxidants than any other common nut. Alpha-linolenic and linoleic acids may have anti-inflammatory effects that keep blood vessels healthy, in addition to having a positive effect on LDL and total cholesterol. The polyphenols in walnuts can help fight this oxidative stress and inflammation. The fiber and fat content of walnuts help to keep you feeling satisfied longer.
This nutrient-dense nut provides many health benefits, like improved risk factors associated with cardiovascular disease, diabetes, certain cancers, cognitive impairment, and possibly even male infertility.
Working Walnuts into Your Diet
Walnuts are delicious to eat by themselves, but they are very versatile and can be used in many ways. Try one of these fun ways to incorporate walnuts into your day:
- Sprinkled on a leafy green salad
- Finely ground in dips and sauce
- Chopped and used in baked good
- Crushed to use as a coating on fish or chicken
- Served atop oatmeal or yogurt
- Chopped and added to wraps or pita sandwiches
- Lightly browned in your favorite stir-fry recipe
- Roasted, chopped, and used on pasta or vegetables
