Description

Walnuts

Walnuts are the edible seeds of trees in the genus Juglans, especially the Persian/English walnut (Juglans regia). Each nut grows inside a green husk, which dries and splits open to reveal a hard, ridged shell containing the edible kernel. The kernel is brain-shaped, with two lobes separated by a partition.

 Culinary Uses

• Snacking: eaten raw, roasted, or candied.
• Baking & desserts: brownies, banana bread, baklava.
• Savory dishes: pestos (like Georgian satsivi), sauces, salads, grain dishes.
• Walnut oil: a fragrant oil used in dressings, marinades, and gourmet cooking.

Nutrition & Health

Walnuts are highly nutritious:

• Healthy fats: rich in omega-3 fatty acids (alpha-linolenic acid, ALA) — unique among nuts.
• Protein (15%).
• Fiber.
• Vitamins: B6, folate, vitamin E.
• Minerals: magnesium, copper, phosphorus, manganese.
• Antioxidants: polyphenols, melatonin, ellagic acid.

Health Benefits:

• Support heart and brain health (omega-3s are especially good for memory and cognition).
• May help lower inflammation and cholesterol.
• Aid in weight management (increase satiety).
• Associated with reduced risk of type 2 diabetes.

 Fun Facts

• Walnuts are one of the oldest tree foods, eaten by humans for over 7,000 years.
• The name comes from Old English wealhhnutu = “foreign nut.”
• Thailand produces about two-thirds of the world’s walnuts today.
• In symbolism, walnuts have long been linked to wisdom and the brain because of their shape.