HFoodHFood is a monthly feature in which we glorify a seasonal food from the Plant Kingdom. A little history, a bit of nutritional/beneficial info, and a whole lot of love for fruits, veggies, nuts/seeds, grains and more.


HFood: Walnuts

By: Silvie CelizSection: HFood11.03.10Topics: Antioxidants, Brain Food, Heart Health, Minerals, Omega 3, Walnuts



The language of the Universe is symbols. Nature’s design is so perfect that the shape and form of produce from the Plant Kingdom acts like a big sign and indicates what a particular item is good for. In this case, it is obvious that since the walnut looks like a human brain, its purpose is to support this organ. Let’s get to know this amazing nut a bit deeper.

History: Called ‘Junglans Regia’ by the Romans, walnuts date back to 7000 B.C. English Walnuts were brought into the United States from ancient Persia in the early 1800s by Franciscan monks, who settled along the California coast. But way before that, there was mention of walnut trees growing in ancient Babylon at around 2000 B.C. The Greeks, and Romans also cultivated Persian walnut trees, which are what today we call English Walnuts. Once already in California, the English walnuts were distributed under the name ‘Mission Walnuts’ because the first trees planted were those grown in Catholic missions. Nowadays, central California produces 99% of the total U.S. Commercial walnut supplies of English walnuts.



Description: Walnuts come inside a hard and round-looking shell. Once opened, they look like a caramel-colored human brain. There is a thin layer of light brownish skin, and the flesh is white (yellow flesh is a sign of rancidity). Organic walnuts have darker brown shells. You can purchase walnuts in their shells or out of their shells, as halves. Although the English walnut is the most popular type in the United States, there are other varieties, such as the Black walnut (Junglas nigra), and the White or ‘butternut’ walnut, (Junglas cinerea). Black walnuts have a stronger flavor and thicker shells, while white walnuts are sweeter and oilier.



Nutritional info: Walnuts are an amazing brain food. They contain the highest amount of omega-3 fats compared to any other nut. This is important for us because the membranes of all of our cells, including our brain cells or neurons, are primarily composed of fats. Anything that wants to get into or out of a cell must pass through the cell’s outer membrane. Omega-3 fats make this process much more smooth and easy, helping the cell to bring in nutrients while getting rid of wastes. Besides being the best electrical conduct for optimal neuron-to-neuron communication, omega-3 essential fatty acids help lower triglycerides, reduce plaque formation, and lower state of depression by boosting our mood level. This alpha linolenic acid also promotes bone health by helping prevent excessive bone loss. Here are other benefits of this star nut:



✻ Walnuts for weight management: Eating about 4 to 6 walnuts before meals decreases levels of hunger while providing essential nourishment, say experts at Loma Linda University.



✻ Walnuts are loaded with minerals including calcium, magnesium, phosphorous, manganese, and potassium. Manganese alone is essential for growth, reproduction, and the proper metabolism of sugars, insulin, and cholesterol.



✻ They help in lowering the risk of cancer and prevent/reduce cardiovascular disease and neurodegenerative diseases such as Parkinson’s or Alzheimer’s.



✻ Support a good nights sleep through melatonin content in bio-available form. Melatonin is a hormone produced by the pineal gland, in charge or inducing or regulating sleep. A published study by the University of Texas has shown between 2.5 to 4.5 ng/gram amounts of melatonin present in walnuts (in bio-available form) while also demonstrating that eating walnuts triples blood levels of melatonin and increases antioxidant activity.



✻ The Nurses’ Health Study shows that women who eat at least one ounce of nuts per week have a 25% lower risk of developing gallstones.



✻ Walnuts reduce risk of coronary heart disease and atherosclerosis and lower LDL cholesterol levels while increasing HDL cholesterol. This is all due to walnuts’ high ALA (omega-3 fat) content.



✻ They help prevent and control high blood pressure, improve cardiovascular and artery function and all around heart health.



✻ More walnut benefits include better cognitive function, anti-inflammatory effect, immunity support and anti-cancer properties. They also contain around 16 antioxidant phenols, vitamin E, both ellagic and gallic acid, protein (especially tryptophan) and fiber.



✻ One ounce of walnuts (one quarter cup or 12-14 walnuts) provides 4 grams of protein, 2 grams of fiber, and 2.5 omega-3 fatty acids.



Application: You can go very simple or get creative when it comes to walnuts. They are a great add to just about any dish – or just as a snack all by themselves. Chop them up real fine, and they are the perfect garnish for a salad. Add them to a smoothie, vegan muffins, and rawnolas for breakfast. Make a delicious and nutty milk as well as a raw pie crust. Add them to vegan-raw pesto, raw snacks, vegetable sautés, and favorite noodle dishes. Make vegan stuffing for holidays or make a beautiful walnut paté