Walnuts take care of our memory and our heart, they alleviate hormonal changes and are the best ally for vegetarian diets due to their high protein and omega 3 (ALA) content. Today, all about the types and benefits of walnuts.
Integrated into our recipe book, walnuts are one of the most complete nuts. They stand out above the rest for their incredible healthy fat profile and since the time of the Greeks, their encephalic shape has already made us guess the benefits of consuming walnuts for our memory. Science has also allowed us to discover everything they can do for our hearts, bones, and hormonal system. How to enjoy them is the responsibility of gastronomy and desserts, which have managed to find pure ambrosia in the conjunction of cheese, grapes, wine, and walnuts.
What are walnuts?
Walnuts are nuts that are soft to the palate and have extraordinary culinary malleability. They come from the fruit of the walnut tree (Juglans regia ) that shelters the nut inside a woody shell wrapped by the fleshy fruit. Although they share a name with macadamia nuts ( Macadamia integrifolia ), they do not belong to the same botanical family. The former are part of the Junglaceae family and the latter of the Proteaceae family, so their organoleptic qualities are very different. Both nuts have a great profile of healthy fats and can be a snack between meals, however, it is totally not recommended to crush macadamia nuts with dried tomatoes, a dish that with walnuts (Juglans regia ) is a real delight.
Today, the United States and China are the world’s leading producers. The land of the dragon is also the world’s largest consumer and is fascinated by the honeyed nuts known as amber nuts. In our Mediterranean recipe book, walnuts are combined with flour and butter to create cakes and are mixed with green leaves and cheese to give a crunchy touch to salads.
Cultivation and production of walnuts
Walnuts are grown for nuts by grafting. The Juglans regia species is the preferred one as a base due to its robustness and characteristics. It is the system that allows for a much more controlled and safe cultivation than by seed. When using seeds, it is necessary to plant in layers. This process requires a lot of humidity and poses a high risk of the appearance of fungi.
The right time to plant them varies according to the species and can be in spring or winter, just after the autumn harvest of walnuts. At home, on a small scale, walnuts invite experimentation. By just slightly opening the shell, being careful not to break the inside, and wrapping them in damp paper, we can see the appearance of a small root in just fifteen days.
You just have to keep it moist, transplant it into a small pot, and be persistent. The first nuts can take up to 7 or 10 years to appear. If you overcome the challenge of patience, you will have a non-perishable food that, due to its hard, woody shell, is able to withstand long days and trips without going rancid.
Origin and history of walnuts
The Caucasus? Perhaps Persia? The origin of walnut trees remains a mystery, although their possible birth is associated with these two regions and it is known that walnuts were already cultivated in Mesopotamia 7,000 years ago.
Its curvilinear dichotomy allowed Greeks and Romans to intuit what science would later prove: this brain-shaped nut is certainly good for memory and cognitive performance. The Romans’ appreciation did not end with flavour or care for the mind; they considered walnuts to be the favourite delicacy of Juno, Jupiter’s wife, and goddess of fertility, so this dried fruit was abundant at weddings as a source of good omen. Before, the Greeks had found in walnuts a medicine and a dye.
As for the jump to Asia, the exact date when walnuts reached the foothills of the Himalayas in Kashmir is unknown, although it is presumed to have occurred along the Silk Road under the rule of the Han Dynasty around 100 AD. In Europe, the first written records about walnuts appear in the Encyclopedia Britannica at the end of the 18th century. In it, walnuts were described as part of the essential trio along with cheese and wine. They were not wrong, although they still had hundreds of possibilities to discover.
Types of nuts
While the origin of the walnut is believed to be in ancient Persia and Mesopotamia, its travels to Asia, Europe, and America have generated dozens of new species and hundreds of varieties. Adapted to new climates and growing areas, walnut trees offer different types of wood and nuts that vary in shape, color, and flavor.
The three best-known species are the Persian or English walnut ( Juglans regia ), the black walnut ( Juglans nigra ), developed in eastern America, and the California walnut ( Juglans californiana ), from California and one of the most widely sold worldwide.
Persian or English walnut (Juglans regia)
The Persian or English walnut ( Juglans regia ) is the oldest historically known walnut. It is nicknamed English because it was the British who spread it around the world. These are some of the best-known varieties.
Chandler Walnut
The shell of Chandler walnuts is slightly less rough than that of other walnuts. The colour of its flesh is light and it follows the most classic cultivation patterns: harvesting in late winter. It has also successfully adapted to the Californian climate.
Serr Nuts
Serr walnuts also belong to the Juglans regia species. They are a variety that stands out for their large amount of meat. With large, rounded globules and a somewhat darker shade than the Chandler, they have been successfully cultivated in California and Chile, where they represent the second main walnut crop.
Wales nuts
The Gales walnut (Juglans regia ) is a variety originating from the Valencian Country. Ripening in autumn, they stand out for their large size and productivity, although their very irregular shell may not give an indication of the quality of the walnut.
Franquette Nuts
Franquette walnuts (Juglans regia ) are a very famous French variety for being the variety recognized by the Grenoble Walnut Designation of Origin and have a sweet taste on the palate.
Fernette nuts
Fernette nuts are not actually Juglans regia but are the result of a cross between a Californian walnut and the French Franquette walnut. They are grown in France, have a thin shell and great organoleptic quality, although low productivity.
Black walnut (Juglans nigra)
The black walnut is appreciated above all for its wood, which is widely used in cabinetmaking. However, in culinary terms, the nuts of this walnut tree, which is native to East America, are mainly used as a flavouring for ice cream and pastries.
California walnut (Juglans californica)
The California walnut is the most widely exported walnut in the world. It is medium-sized and has a more delicate flavour than the Chandler walnut. The clarity of its shell is due to the bleaching treatments it undergoes.
Tulare Nuts
Tulare nuts are a Californian variety grown successfully in Extremadura. They are characterized by being darker in color and having a thin shell. They do not stand out especially for their flavor, but the crop yield is very high.
Waterloo Nuts
Waterloo walnuts represent only 2% of the total California walnut crop. This variety, although rare, is considered to be sweeter and milder in flavor than other California walnuts. Its somewhat pointed rather than rounded appearance makes it easily identifiable.
Nutritional value of walnuts
Walnuts are a nutritionally rich dried fruit. In addition to the proteins and healthy fats contained in foods in this group, walnuts stand out for their ALA content, a type of essential fat capable of being converted into DHA, the famous omega-3 that helps us to have a good memory and great cognitive performance. In 100 g of walnuts, we find:
- Energy: 600 kcal
- Carbohydrates: 3.3 g
- Proteins: 14 g
- Fats: 59
- Fiber: 5.2 g
- Iron: 2.3 mg
- Magnesium: 140 mg
- Potassium: 26.53 mg
- Phosphorus: 43.42 mg
- Selenium: 31.6 mcg
- Alpha-linolenic acid (ALA): 6.4 g (between 1.1 and 1.6 g)
- Alpha-linolenic fatty acid: 33.6 g (between 12 and 17 g)
Properties and benefits of walnuts
Walnuts are good for our health for many reasons. Healthy fats that take care of our heart and our hormonal health. Energy, proteins, fiber, and minerals that allow us to be active, perform in sports, and help prevent colon cancer.
Good for the heart: they lower cholesterol and blood pressure
Walnuts provide 60 g of healthy fats, of which up to 70% are polyunsaturated. This type of fat helps to lower LDL cholesterol and triglycerides while increasing HDL cholesterol. The result is lower blood pressure and a lower risk of cardiovascular disease in the future.
Reduce symptoms of premenstrual syndrome and menopause
Walnuts contain omega 3, alpha-linolenic acid (ALA), omega 6, and alpha-linolenic acid. The omega 3 found in oily fish is anti-inflammatory and is therefore indicated for relieving the pain of premenstrual syndrome. In the case of menopause and omega 6, studies suggest, although still without conclusive conclusions, that the consumption of omega 6 in formats such as evening primrose oil pills could soften the drop in estrogen that characterizes menopause, alleviating its symptoms.
They help prevent colon and rectal cancer
A diet rich in fibre reduces the risk of colon cancer. The fibre content in 100 g of walnuts is 5 g, between a quarter and a fifth of the recommended daily amount. For this reason, eating a handful of walnuts every day is part of the table habits that contribute to preventing the risk of colorectal cancer.
High in protein – ideal for vegetarians
Walnuts are one of the most recommended nuts for vegetarian diets. 14% of this nut is protein. The content of minerals and healthy fats such as ALA, a type of omega 3, is high and its mild flavour allows you to do all kinds of wonders. It is basically the most complete natural pill among all nuts. As a nut, it is limited in methionine. This amino acid is present in cereals, so eating nuts with a piece of spelt bread already does its job of improving the protein profile of a vegetarian diet.
Rich in minerals: strong muscles, bones, and immune system
Walnuts contain 12% iron, 25% zinc, 45% magnesium, and an incredible 43% phosphorus. While phosphorus helps keep bones strong, magnesium is essential for muscles and heartbeat. Zinc is responsible for healing and iron, as we know, prevents low energy levels by preventing anemia.
Ideal for an agile brain
We would not be able to produce nerves, skin or even the brain itself without vitamin B6. Walnuts contain a very high percentage: up to 48% of the recommended daily amount of vitamin B6 in 100 g. If we already knew the benefits of walnuts for our brain thanks to omega 3, we can be sure that eating them will also help us keep our mind sharp.
Contraindications of walnuts
Walnuts, like all dried fruits, are not recommended for children under 3 years of age due to the possible risk of choking. On the other hand, they can cause allergies and AEPNAA (Spanish Association of People with Food and Latex Allergies) explains that the reaction to walnuts is severe due to their easy digestibility. Symptoms of an allergy include tingling, inflammation of the throat, dizziness or vomiting. In severe cases, anaphylactic shock.
Furthermore, walnuts are contraindicated for dogs who could suffer serious harm or even death due to their inability to digest compounds such as oxalic acid or phytic acid present in walnuts.
Recipes with walnuts and how to eat them
The soft texture of walnuts and their subtle aroma combines wonderfully with the juiciness of carrot and walnut cake, as well as banana and walnut cake. They are also ideal to eat with a little honey or on the classic mel i mató. Dipped in chocolate or to the sound of walnuts with cream.
In their natural state, with their subtle crunchy touch, they can add a twist to fresh and fruity salads. A few pieces of walnuts contrast with the acidity of the pomegranate in a salad, the sweetness of the grapes and the cheese, and of course they are an essential ingredient in the goat cheese and walnut salad. The truth is that recipes with walnuts are almost endless.
How many nuts can you eat per day?
The right amount of nuts to eat per day varies slightly depending on the person and their lifestyle. In general, about 5 or 7 nuts, equivalent to about 25 g, is the ideal amount. Why? Because they provide 150 kcal, which fits perfectly with the dietary recommendations for snacks, and we still provide our body with many more healthy fats, protein, and minerals than with two slices of white bread.