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Semua foto oleh penulis.
FOOD
This Man Wants to Remind Indonesia That Food Comes From the Earth, Not an App
ADI RENALDI
Jul 10 2017, 7:00pm
Oh, and he fed Obama too.
Bumi Langit is more than a mere restaurant to owner Iskandar Waworuntu. It's a physical representation of his entire philosophy on food and the earth—one that was distilled after years of traveling throughout Indonesia to learn about farming, permaculture, and the natural balance of the ecosystem in the country's fields and paddies, not the classroom.
"Farming is a way of living that involves every kind of aspect of your life," Pak Is, as his friends call him, told me. "Food is the most fundamental aspect of life. You are what you eat."
The restaurant, which is located about 20 kilometers from downtown Yogyakarta in the hills of Imogiri, was more crowded than usual when I arrived. Former US President Barack Obama had just eaten lunch at the spot a few days earlier during his post-presidency holiday in Indonesia. Obama's visit helped Bumi Langit achieve a level of popularity not usually bestowed on restaurants that come with their own credo and a commitment to organic farming—outside Bali's yoga and spiritualism mecca of Ubud, of course.
The newfound popularity was a windfall for a traditionally minded restaurant that serves old-school Javanese food. But it was also a lot of work for a place that hosts educational tours for school children and runs its own organic, permaculture farm as well.
"I feel very humbled by the Obama's visit," Pak Is told me. "Now the restaurant has become more crowded, so I have to be careful."
Bumi Langit is one of the pioneers of permaculture in Indonesia. The agriculture practice, which works with the land in its natural state to create a more holistic form of farming, is slowly gaining traction in Indonesia—a country that before independence was a mostly agrarian nation. Today, agriculture employs more than 40 percent of the total workforce, and is responsible for more than 14 percent of the Gross Domestic Product. But a lot of that workforce labors on large-scale industrial palm oil, coffee, and pulpwood plantations owned by multinational corporations.
Pak Is is talking about a more down-to-earth homestead kind of farming here. Back in 1995, Pak Is, then a teenage boy, dropped out of school and embarked on a journey through Java and Sumatra to learn as much as he could about permaculture farming. He told me that the only way to learn how to actually farm was on the farms themselves. The skills he learned on the road—and the self-discovery—could never be found in a classroom, Pak Is told me.
When he returned to Jogja, Pak Is took a job at Bengkel Teater, which was founded by the city's famed activist, writer, and director WS Rendra. Pak Is told me that he enjoyed the work, but he couldn't shake his love of farming. Permaculture was his true passion, he said. Pak Is sees farming as a self-sustaining economic model, one that isn't trapped in the typically exploitative systems of capitalism and world trade.
He found three acres of land in the Imogiri hills outside downtown Jogja in 2006 and established the Bumi Langit community. Initially, people laughed at Pak Is. His land was barely fertile, and the whole endeavor seemed destined to fail. Pak Is wasn't born into a family of farmers, and few had time for a city guy who came down to Imogiri with all these ideas about "holistic farming."
But Pak Is drilled deep wells and used the permaculture techniques he learned on the road to make the ground fertile. His farm tried to limit the use of chemicals, composted excess food and organic scrap, and turned animal manure into biogas. By the time Pak Is opened his own restaurant, the locals weren't laughing anymore.
Pak Is took the ethics of his farm further, taking a similar approach to his own life. He never uses plastic, makes his own soaps, and keeps his farm off the electrical grid. Most of the time, Bumi Langit uses solar power. But during the rainy season, when the skies are dark with clouds, the farm still needs to rely on a diesel generator, he admitted.
He offered to show me around his farm. Bumi Langit is a beautifully natural place. The farm is surrounded by the forest. The buildings are constructed in traditional Javanese architecture out of wood grown specifically for the house so that they doesn't tax the nearby forests. The farmland itself is built out of irrigated terraces. Chickens wander free range everywhere. A pond of fish sat next to some of the vegetables.
The whole place looked like an idyllic farm, aside from the fact that I didn't see that many people around working. Pak Is told me that Bumi Langit wasn't able to produce the same amount of food as a larger, more industrial farm. He kept things small and manageable to maintain the ethics of the place.
"We're in a state where we're not in charge of our food," he explained. "We no longer know where our food comes from. We have become more dependent on the industry."
Pak Is opened the Bumi Langit restaurant in 2014 on the advice of a friend who said he felt bad always eating Pak Is' food without paying for it. It's far from one of the most-popular spots in Jogja—a city with a rich culinary scene and a steady stream of new tourists. It's also far from expensive. The 12-person Obama party ate for less than Rp 4 million ($298 USD)—or about $24 USD a person for a totally organic handmade meal. It's more pricy than a meal at the local warung, but still far less than a fancy meal at one of the city's trendy tourist spots.
I stopped to eye the menu on the way out the door. They were serving Ayam Goreng Bahagia and Ayam Geprek Kecombrang. I chose the second dish, eating perfectly fried chicken with kecombrang flowers that are apparently good for your health. I then ate fruit jam kefir and mango ice cream made from pure coconut milk for dessert.
For a brief moment I felt like Obama. And that's not half bad.
FARMING
BARACK OBAMA
INDONESIA
YOGYAKARTA
ORGANIC FOOD
BUMI LANGIT
JOGJA
PERMACULTURE
Home ›Seeds and Nuts ›Walnut
11 Incredible Benefits Of Walnuts Nutrition
de Deutsch
The health benefits of walnuts include a reduction of bad cholesterol in the body, an improvement in metabolism, and control of diabetes. Other important health benefits of walnuts stem from the fact that these nuts possess anti-inflammatory properties, aid in weight management, and help as a mood booster. They are also believed to slow down the spread of cancer.
What Are Walnuts?
Walnuts are edible seeds from the trees of the Juglans genus. They are round, single-seeded fruits of the walnut tree. The fruit and the seed of the walnut are enclosed in a thick, inedible husk. The shell of the fruit that encloses the kernel is hard and two-halved. The seed of the walnut fruits contain significant amounts of nutrients such as proteins, EFAs (essential fatty acids), carbohydrates, vitamins, and essential minerals.
Walnuts have always been considered as ‘Brain Food’, perhaps because the surface structure of the walnut has a crinkly appearance like that of the brain. Due to this reason, they have been considered as a symbol of intelligence, leading to the belief that they actually increase one’s intellect. While this is not exactly true, recent scientific studies have proven that the consumption of walnuts does help in promoting brain function. They contain omega-3 fatty acids, which increase the activity of the brain. Omega-3 fatty acids coupled with iodine and selenium add to ensuring optimum functioning of the brain.
Along with their delicious taste, walnuts have antioxidants and proteins that help in imparting a multitude of health benefits. They are also a delicious supplement and therefore can be easily included in anyone’s diet. They are also considered as ‘Power food’, since they are believed to improve body stamina.
Walnut Facts
Walnuts have been known to mankind for a long time. Some interesting facts about walnuts include the following:
Walnut trees have been known to mankind since 7000 B.C.
Two-thirds of the world’s walnut production happens in California.
One can see crinkles in walnuts both inside and outside.
Nutritional Value Of Walnuts
Thomas and Gebhardt (2006) have conducted extensive research on the nutritional facts about walnuts that has been reported by the USDA National Nutrient Database for standard reference. The important nutritional facts from this research are listed below.
Nutritional value includes energy of 190 cal in 1 ounce, or 30 grams, of walnuts.
WalnutsCarbohydrate content per 1 ounce is 4 grams.
Protein found in 1 ounce is 4 grams.
The total fat content found in 1 ounce is 18 grams, which includes both unsaturated fats and saturated fats.
Dietary fiber found in them is about 2 grams per ounce.
The minerals found in them include calcium, iron, magnesium, phosphorous, potassium, sodium, zinc, copper, manganese, and selenium.
Vitamins include vitamin C, thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin B12, vitamin E, vitamin K, and vitamin A. Carotenoids found in them includes beta-carotene, lutein, and zeaxanthin.
Phytosterols in walnuts are about 20 mg per 1 ounce.
Health Benefits Of Walnuts
There are several health benefits of walnuts. The important ones established by research over the years are listed below.
Improvement in heart function: Walnuts are rich in omega-3 and are an ample source of monounsaturated fatty acids (72%) like oleic acid. It also contains EFAs like linoleic acid, alpha linolenic acid (ALA), and arachidonic acids. Scientific studies prove that the inclusion of walnuts in any diet helps prevent coronary heart diseases by favoring a healthy lipid supply. Their consumption lowers bad cholesterol (LDL) and increases level of good cholesterol (HDL). Daily consumption of 25 grams of walnuts would provide 90% of the recommended daily intake (RDI) of EFAs, which in turn lowers the risk of high blood pressure and heart diseases.
Improved Bone Health: EFAs from walnuts secure the bone health of the body. These increase calcium absorption and deposition, while reducing urinary calcium excretion.
Improved Metabolism: One of the health benefits of walnuts consumption is that it improves the metabolism in the body. They, along with EFAs, provide minerals to the body. Minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium are also provided by them. These minerals help contribute to metabolic activities like growth and development, sperm generation, digestion, and nucleic acid synthesis.
Control of Diabetes: People suffering from diabetes can have walnuts on a regular basis without any significant weight gain, since they contain a high amount of polyunsaturated and monounsaturated fats, as per research conducted by Gillen et al. (2005) at the University of Wollongong, Australia. In an article titled “The impact of nuts on diabetes and diabetes risk”, by Lovejoy (2005) it is mentioned that the intake of nuts is inversely proportional to the risk of developing type-II diabetes.
Fight Against Cancer: Some of the components present in walnuts have the capability of controlling the growth of cancer cells in the body. The phenolic compounds and antioxidants found in them recorded a control on human cancer cells, according to the research conducted by Carvalho et al. (2010) from the University of Portugal.
Anti-Inflammatory Properties: The polyphenolic compounds and phytochemical substances found in walnuts reduce the effects of inflammation in the body. This finding was a result of an experiment conducted in the Mediterranean area by Papoutsi et al. (2008).
walnutinfoVitamins: Rich in gamma-tocopherol, walnuts are also a good source of vitamin E, which is a strong lipid soluble antioxidant. The vitamin E present in them helps in maintaining and protecting the skin from free radicals that are harmful in nature. They are also an important source of B-complex vitamins such as folate, niacin, riboflavin, panthothenic acid, and vitamin B-6.
Bio-Available Melatonin: Want a good night’s sleep? Eat some walnuts soaked in water before sleeping or eat a salad or any other dish using walnuts as toppings. Melatonin, a hormone that helps induce and regulate sleep, is available in them in a bio-available form. Thus, they help make for a perfect dinner that leads you to a great, restful sleep.
Weight Management: The amount of fat, calories, and carbohydrate content found in walnuts is about 18 grams, 190 cal, and 4 grams, respectively per 1 ounce. Therefore, it is believed that walnut consumption may result in weight gain. However, research conducted by Sabaté et al. (2005) at the Loma Linda University, California, USA have shown that walnut consumption of about 35 grams per day did not result in any significant weight gain among tested individuals over a period of 1 year.
Mood Booster: A scientific study indicates that a lack of omega-3 fatty acids (provided by walnuts) cause hyperactivity, irritability, and tantrums. Supplementing a child’s diet with walnuts compensates the deficit in EFAs and alleviates their mood. It is even applicable to adults who are battling depression and stress.
Astringent Properties: Walnut oils have significant astringent properties. Walnut oil has a rich, nutty flavor that helps bring aroma and flavor to the food. This flavor gives a pleasant taste, but only when the walnut oil is used in moderation. It is used as a carrier/base oil in various therapies like aromatherapy, massage therapy, as well as in the cosmetic and pharmaceutical industry. Walnut oils are terrific as dressings on chicken, turkey, salads, pasta, fish and steaks. The uses of walnut oils in dessert recipes help bring a nutty flavor to the dish. A 35 gram serving of walnut oil provides the same nutritional benefits as 50 grams of walnuts. They also provide significant levels of Vitamins B-1, B-2, and B-3.
How Can You Add Walnuts Into Your Healthy Diet?
Walnuts can be integrated into your diet to gain from all the associated health benefits. A few ways to add them to your meal are as follows:
Add shredded walnuts to chicken and fish right before cooking them.
Ground some walnuts and use the powder on sandwiches, salads, or any other dish.
Add chopped/shredded walnuts to desserts to add a nutty flavor to it or
Add chopped/shredded walnuts to yogurt and berries to make a healthy dessert.
To roast walnuts, use a 70-75°c oven for 15-20 minutes.
References
https://www.ncbi.nlm.nih.gov/pubmed/15750663
https://www.ncbi.nlm.nih.gov/pubmed/15983525
https://www.ncbi.nlm.nih.gov/pubmed/16188174
http://www.sciencedirect.com/science/article/pii/S0278691509005043
https://www.ncbi.nlm.nih.gov/pubmed/17916277
https://www.ncbi.nlm.nih.gov/pubmed/16277792
Walnuts
Walnuts
What's New and Beneficial about Walnuts
Researchers are convinced—more than ever before—about the nutritional benefits of walnuts when consumed in whole form, including the skin. We now know that approximately 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids. Some websites will encourage you to remove the walnut skin—that whitish, sometimes waxy, sometimes flaky, outermost part of shelled walnuts. There can be slight bitterness to this skin, and that's often the reason that websites give for removing it. However, we encourage you not to remove this phenol-rich portion.
The form of vitamin E found in walnuts is somewhat unusual, and particularly beneficial. Instead of having most of its vitamin E present in the alpha-tocopherol form, walnuts provide an unusually high level of vitamin E in the form of gamma-tocopherol. Particularly in studies on the cardiovascular health of men, this gamma-tocopherol form of vitamin E has been found to provide significant protection from heart problems.
Most U.S. adults have yet to discover the benefits of walnuts. A recent study has determined that only 5.5% of all adults (ages 19-50) consume tree nuts of any kind! This small percentage of people actually do a pretty good job of integrating tree nuts (including walnuts) into their diet, and average about 1.25 ounces of tree nuts per day. But the other 94.5% of us report no consumption of tree nuts whatsoever. In a recent look at the nutritional differences between tree nut eaters and non-eaters, researchers have reported some pretty notable findings: on a daily average, tree nut eaters take in 5 grams more fiber, 260 milligrams more potassium, 73 more milligrams of calcium, 95 more milligrams of magnesium, 3.7 milligrams more vitamin E, and 157 milligrams less sodium!
Many of us can go local for our supply of walnuts. According to the latest trade statistics, 38% of all walnuts are grown in the U.S. Of that 38%, the vast majority (almost 90%) come from California, and particularly from the San Joaquin and Sacramento Valleys. Buying walnuts closer to home can provide great benefits from the standpoint of sustainability.
Phytonutrient research on the antioxidant and anti-inflammatory benefits of walnuts has moved this food further and further up the ladder of foods that are protective against metabolic syndrome, cardiovascular problems, and type 2 diabetes. Some phytonutrients found in walnuts—for example, the quinone juglone—are found in virtually no other commonly-eaten foods. Other phytonutrients—like the tannin tellimagrandin or the flavonol morin—are also rare and valuable as antioxidants and anti-inflammatory nutrients. These anti-inflammatory and antioxidant phytonutrients also help explain the decreased risk of certain cancers—including prostate cancer and breast cancer—in relationship to walnut consumption.
WHFoods Recommendations
Walnuts are part of the tree nut family. This food family includes Brazil nuts, cashews, hazelnuts (filberts), macadamia nuts, pecans, pine nuts, pistachios and walnuts. It would be difficult to overestimate the potential health benefits associated with this food family! In the majority of dietary studies, approximately one ounce of tree nuts per day is the minimal amount needed to provide statistically significant benefits, and that's the amount we recommend that you incorporate into your daily diet. In the case of walnuts, one ounce means about 7 shelled walnuts, or 14 walnut halves. Of course, since tree nuts (including walnuts) are a high-calorie food, it's important to incorporate tree nuts into an overall healthy diet that remains on target in terms of calories. Luckily, research has shown that many people are able to take this step with good success in terms of overall caloric intake.
Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids. Like most nuts, they can easily be added to your Healthiest Way of Eating. Just chop and add to your favorite salad, vegetable dish, fruit, or dessert.
Walnuts, English, dried pieces
0.25 cup
(30.00 grams)Calories: 196
GI: low
NutrientDRI/DV
omega-3 fats113%
copper53%
manganese51%
molybdenum20%
biotin19%
This chart graphically details the %DV that a serving of Walnuts provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Walnuts can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Walnuts, featuring information over 80 nutrients, can be found under the Food Rating System Chart.
Health Benefits
Description
History
How to Select and Store
Tips for Preparing and Cooking
How to Enjoy
Individual Concerns
Nutritional Profile
References
Health Benefits
Cardiovascular Benefits
No aspect of walnuts has been better evaluated in the research than their benefits for the heart and circulatory system. Some review studies have emphasized the very favorable impact of walnuts on "vascular reactivity," namely, the ability of our blood vessels to respond to various stimuli in a healthy manner. In order to respond to different stimuli in a healthy way, many aspects of our cardiovascular system must be functioning optimally. These aspects include: ample presence of antioxidant and anti-inflammatory nutrients, proper blood composition, correct balance in inflammation-regulating molecules, and proper composition and flexibility in our blood vessel walls. Researchers have determined the ability of walnuts to have a favorable impact on all of these aspects. The chart below summarizes some key research findings about walnuts and heart health:
Cardiovascular Aspect Walnut Benefit
Blood Quality decreased LDL cholesterol; decreased total cholesterol; increased gamma-tocopherol; increased omega-3 fatty acids in red blood cells (alpha-linolenic acid)
Vasomotor Tone decreased aortic endothelin; improved endothelial cell function
Risk of Excessive Clotting decreased maximum platelet aggregation rate; decreased platelet activation
Risk of Excessive Inflammation decreased C reactive protein (CRP); decreased tumor necrosis factor alpha (TNF-a)
Research on the blood pressure benefits of walnuts has been mixed. We suspect that these mixed results are related to the surprising differences in mineral composition amongst different varieties of walnuts. Researchers have long been aware of the relationship between healthy blood pressure and intake of specific minerals, including potassium, calcium, and magnesium. In multiple studies, these minerals have a much greater impact on blood pressure than the mineral sodium (familiar to most people in its sodium chloride form, i.e., everyday table salt). We've seen studies showing the following ranges for key blood pressure-regulating minerals in walnuts:
Mineral Natural Range Found Amongst Different Walnut Varieties (milligrams per 100 grams)
Potassium 375-500
Calcium 13-91
Magnesium 189-278
Even though there are valuable amounts of these blood pressure-regulating minerals in virtually all varieties of walnuts, the ranges above may help explain why some studies have shown statistically significant benefits from walnuts on blood pressure while others have not.
Not in question with respect to walnuts and cardiovascular support is their reliable omega-3 content. Adequate intake of omega-3s, including the alpha-linolenic acid (ALA) present in walnuts, has repeatedly been shown to help improve a wide variety of cardiovascular functions, including blood pressure. In at least one research study, adults have been able to significantly increase their blood level of ALA with as few as 4 walnuts per day.
Walnuts Help Reduce Problems in Metabolic Syndrome
In the United States, as many as 1 in 4 adults may be eligible for diagnosis with Metabolic Syndrome (MetS). MetS isn't so much a "disease" as a constellation of problematic and overlapping metabolic problems including excessive blood fats (triglycerides), high blood pressure, inadequate HDL cholesterol, and obesity (as measured by waist circumference, and/or body mass index). Recent studies have shown that approximately one ounce of walnuts daily over a period of 2-3 months can help reduce several of these MetS-related problems. In addition, addition of walnuts to participant diets has also been shown to decrease "abdominal adiposity"—the technical term for the depositing of fat around the mid-section. Importantly, the MetS benefits of added walnuts have been achieved without causing weight gain in any the studies we've seen to date.
Benefits in Treatment of Type 2 Diabetes
Although we think about type 2 diabetes as a problem primarily related to blood sugar control and insulin metabolism, persons diagnosed with type 2 diabetes typically have health problems in other related systems, and are at special risk for cardiovascular problems. An important part of the goal in designing a diet plan for persons with type 2 diabetes is lowering the risk of future cardiovascular problems. In this context, consumption of walnuts is establishing a more and more impressive research track record. Increased flexibility in the response of the cardiovascular system following meals has been a repeated finding in research on walnuts. A variety of different measurements on blood vessel functioning (including their measurement by ultrasound) show a relatively small amount of daily walnut intake (1-2 ounces) to provide significant benefits in this area for persons with type 2 diabetes. Better blood fat composition (including less LDL cholesterol and less total cholesterol) has also been demonstrated in persons with type 2 diabetes.
Anti-Cancer Benefits
Given the wide variety antioxidant and anti-inflammatory nutrients found in walnuts, it's not surprising to see research on this tree nut showing measurable anti-cancer benefits. The antioxidant properties of walnuts help lower risk of chronic oxidative stress, and the anti-inflammatory properties help lower risk of chronic inflammation, and it is precisely these two types of risk, that, when combined, pose the greatest threat for cancer development. Prostate cancer and breast cancer are the best-studied types of cancer with respect to walnut intake, and their risk has been found to be reduced by fairly large amounts of walnut consumption. (Large in this case means approximately 3 ounces per day.) For prostate cancer, the evidence is somewhat stronger, and more studies have involved human subjects. For breast cancer, most of the evidence has been based on studies of rats and mice.
Other Health Benefits
The anti-inflammatory nutrients in walnuts may play a special role in support of bone health. A recent study has shown that large amounts of walnuts decrease blood levels of N-telopeptides of type 1 collagen (NTx). These collagen components provide a good indicator of bone turnover, and their decreased blood level in response to walnut intake is an indication of better bone stability and less mineral loss from the bone. "Large amounts" of walnuts (in this study, actually raw walnuts plus walnut oil) translated into 50% of total dietary fat. In an everyday diet that provided 2,000 calories and 30% of those calories from fat, this 50% standard for walnuts would mean about 67 grams of fat from walnuts or 4 ounces of this tree nut on a daily basis. While this amount is more than would most people would ordinarily consume, we expect the health benefits of walnuts for bone health to be demonstrated in future studies at substantially lower levels of intake.
Walnuts have also produced a good track record in the research as a desirable food for support of weight loss and for prevention of obesity. That finding often surprises people because they think of high-fat, high-calorie foods as a primary contributing factor to obesity and to weight gain. In general, overconsumption of high-fat, high-calorie foods is a primary contributing factor to obesity and weight gain. However, obesity has also been clearly identified by researchers as involving chronic, unwanted inflammation. As discussed earlier in this Health Benefits section and throughout this walnuts' profile, walnuts are unique in their collection of anti-inflammatory nutrients. These nutrients include omega-3 fatty acids; phytonutrients including tannins, phenolic acids, and flavonoids; quinones like juglone; and other anti-inflammatory phytonutrients. These anti-inflammatory benefits can overshadow the high-calorie and high-fat risk posed by walnuts, and that's exactly what they have done in an increasing number of research studies involving risk and/or treatment of obesity. While it is definitely possible to overconsume walnuts, most everyday diets could remain correctly balanced in terms of calories and fat while still including fairly generous amounts of walnuts (in the range of 1-3 ounces).
A limited (but increasing) number of studies have shown potential health benefits for walnuts in the area of memory and general thought processes (often referred to as "cognitive" processes). Thus far, most of the initial research in this area has involved rats and mice, but we expect to see cognitive benefits of walnuts for humans becoming a topic of increasing research interest.
A final fascinating aspect of walnuts and their potential health benefits involves melatonin (MLT). MLT is a widely-active messaging molecule in our nervous system, and very hormone-like in its regulatory properties. MLT is critical in the regulation of sleep, daily (circadian) rhythms, light-dark adjustment, and other processes. It has also been found to be naturally occurring within walnuts. Average melatonin (MLT) content of walnuts is approximately 3.6 nanograms (ng) per gram (g), or 102ng/ounce. Other commonly eaten foods—for example, cherries—have also been found to measurable amounts of MLT. Researchers are not yet sure how everyday intake of MLT from walnuts is involved in our health, but several study authors have hypothesized about the MLT in walnuts as playing an important role (along with other walnut nutrients) in the anti-cancer benefits of this unusual food.
Description
Walnuts are a delicious way to add extra nutrition, flavor and crunch to a meal. While walnuts are harvested in December, they are available year round and a great source of those all-important omega-3 fatty acids.
It is no surprise that the regal and delicious walnut comes from an ornamental tree that is highly prized for its beauty. The walnut kernel consists of two bumpy lobes that look like abstract butterflies. The lobes are off white in color and covered by a thin, light brown skin. They are partially attached to each other. The kernels are enclosed in round or oblong shells that are brown in color and very hard.
While there are numerous species of walnut trees, three of the main types of walnuts consumed are the English (or Persian) walnut, Juglans regia; the black walnut, Juglans nigra; and the white (or butternut) walnut, Juglans cinerea. The English walnut is the most popular type in the United States and features a thinner shell that is easily broken with a nutcracker. The black walnut has thicker shells that are harder to crack and a much more pungent distinctive flavor. The white walnut features a sweeter and oilier taste than the other two types, although it is not as widely available and therefore may be more difficult to find in the marketplace. Within these basic types of walnuts, there are dozens of different varieties (also called cultivars). It's not uncommon to see research studies that evaluate several dozen different cultivars of English or black walnuts. All types and varieties of walnuts can have unique nutrient composition. Sometimes within a particular type of walnut—for example, English walnut—there is a surprising amount of nutritional variety. The bottom line here is to not to get caught up in thinking that one main type of walnut (for example, English versus black) is best, but to take advantage of the nutritional variety offered by walnuts overall.
History
While walnut trees have been cultivated for thousands of years, the different types have varying origins. The English walnut originated in India and the regions surrounding the Caspian Sea, hence it is known as the Persian walnut. In the 4th century AD, the ancient Romans introduced the walnut into many European countries where it has been grown since. Throughout its history, the walnut tree has been highly revered; not only does it have a life span that is several times that of humans, but its uses include food, medicine, shelter, dye and lamp oil. It is thought that the walnuts grown in North America gained the moniker "English walnuts," since they were introduced into America via English merchant ships.
Black walnuts and white walnuts are native to North America, specifically the Central Mississippi Valley and Appalachian area. They played an important role in the diets and lifestyles of both the Native American Indians and the early colonial settlers.
China is presently the largest commercial producer of walnuts in the world, with about 360,000 metric tons produced per year. The United States is second, with about 294,000 metric tons of production. Within the U.S., about 90% of all walnuts are grown in California, particularly within the San Joaquin and Sacramento Valleys The annual combined walnut output of Iran and Turkey is approximately the same as the United States, and the Ukraine and Romania are next in line in terms of total walnut production.
How to Select and Store
When purchasing whole walnuts that have not been shelled choose those that feel heavy for their size. Their shells should not be cracked, pierced or stained, as this is oftentimes a sign of mold development on the nutmeat, which renders it unsafe for consumption.
Shelled walnuts are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the walnuts are covered and that the store has a good product turnover so as to ensure its maximal freshness. Whether purchasing walnuts in bulk or in a packaged container avoid those that look rubbery or shriveled. If it is possible to smell the walnuts, do so in order to ensure that they are not rancid.
Due to their high polyunsaturated fat content, walnuts are extremely perishable and care should be taken in their storage. Shelled walnuts should be stored in an airtight container and placed in the refrigerator, where they will keep for six months, or the freezer, where they will last for one year. Unshelled walnuts should preferably be stored in the refrigerator, although as long as you keep them in a cool, dry, dark place they will stay fresh for up to six months.
Tips for Preparing and Cooking
Tips for Preparing Walnuts
In whatever style you decide to prepare walnuts, it's worth including the skin. Some people may not even notice that there is a walnut skin. But that whitish, sometimes waxy, sometimes flaky, outermost part of the walnut (once it has been shelled) is the skin. Researchers now know that approximately 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids. The list of health supportive compounds in these three phenol families is a large one, and it continues to grow as researchers learn more and more about this amazing tree nut. Some websites will encourage you to remove the walnut skin and will usually cite its slight bitterness as their reason for doing so. We encourage you not to remove this phenol-rich portion.
Preparing walnuts can be quite simple! Just chop and serve on your favorite salad, vegetable dish, fruit, or dessert.
How to Enjoy
A Few Quick Serving Ideas
Mix crushed walnuts into plain yogurt and top with maple syrup.
Add walnuts to salads or healthy sautéed vegetables.
Purée walnuts, cooked lentils and your favorite herbs and spices in a food processor. Add enough olive or flax oil so that it achieves a dip-like consistency.
Add walnuts to your favorite poultry stuffing recipe.
To roast walnuts at home, do so gently—in a 160-170°F (about 75°C) oven for 15-20 minutes—to preserve the healthy oils. For more on the effect of high heat roasting on nuts, please see the following article.
Make homemade walnut granola: Mix together approximately 1/2 cup of honey, 3 to 4 tablespoons of blackstrap molasses, a tablespoon of vanilla, a dash of salt, and a teaspoon each of your favorite spices, such as cinnamon, ginger and/or nutmeg. Place 6-8 cups of rolled oats in a large bowl and toss to coat with the honey-blackstrap mixture. Then spread on a cookie sheet and bake at 275°F (135°C) for 45 minutes. Cool and mix in 1/2 to 1 cup of walnuts.
WHFoods Recipes That Include Walnuts
10-Minute Energizing Oatmeal
Hot Polenta Breakfast with Dried Fruit Compote
Millet with Dried Fruit Compote
Perfect Oatmeal
Prunes in Orange Sauce
Healthy Caesar Salad
Healthy Chef's Salad with Walnuts and French Dressing
Tuna Salad Surprise
Broiled Rosemary Chicken over Pureed Lentils
Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs
Quick Broiled Chicken Breast with Honey-Mustard Sauce
Mediterranean Lentil Salad
Arugula Salad with Walnut Croutons
Creamy Romaine Salad
Figs, Walnuts and Spinach Salad
Roasted Beets
Wild Rice Pilaf
5-Minute Fresh Plums in Sweet Sauce
Apricot Tart
Blackberry Tart
Cranberry and Fresh Pear Cobbler
No-Bake Apple Walnut Tart
Sesame Bar
Individual Concerns
Walnuts and Food Allergies
Tree nuts, such as walnuts, are among the eight food types considered to be major food allergens in the U.S., requiring identification on food labels. For helpful information about this topic, please see our article, An Overview of Adverse Food Reactions.
Nutritional Profile
Walnuts are an excellent source of anti-inflammatory omega-3 essential fatty acids, in the form of alpha-linolenic acid (ALA). Walnuts are also rich in antioxidants, including being a very good source of manganese and copper. They are also a good source of molybdenum and the B vitamin biotin. Many other minerals are provided by walnuts in valuable amounts. These minerals include calcium, chromium, iron, magnesium, phosphorus, potassium, selenium, vanadium and zinc. Vitamin B6, while not especially concentrated in walnuts, may be more bioavailable in this food. In terms of phytonutrients, walnuts contain antioxidant and anti-inflammatory compounds, including more than a dozen phenolic acids, numerous tannins (especially ellagitannins, including tellimagrandins), and a wide variety of flavonoids. The vitamin E composition of walnuts is also of special mention, since there is an unusual concentration of the gamma-tocopherol form of vitamin E in this tree nut.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Walnuts, English, dried pieces
0.25 cup
30.00 gramsCalories: 196
GI: low
Nutrient Amount DRI/DV
(%) Nutrient
Density World's Healthiest
Foods Rating
omega-3 fats 2.72 g 113 10.4 excellent
copper 0.48 mg 53 4.9 very good
manganese 1.02 mg 51 4.7 very good
molybdenum 8.85 mcg 20 1.8 good
biotin 5.70 mcg 19 1.7 good
World's Healthiest
Foods Rating Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, here is an in-depth nutritional profile for Walnuts. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Walnuts, English, dried pieces
(Note: "--" indicates data unavailable)
0.25 cup
(30.00 g) GI: low
BASIC MACRONUTRIENTS AND CALORIES
nutrient amount DRI/DV
(%)
Protein 4.57 g 9
Carbohydrates 4.11 g 2
Fat - total 19.56 g --
Dietary Fiber 2.01 g 8
Calories 196.20 11
MACRONUTRIENT AND CALORIE DETAIL
nutrient amount DRI/DV
(%)
Carbohydrate:
Starch -- g
Total Sugars 0.78 g
Monosaccharides 0.05 g
Fructose 0.03 g
Glucose 0.02 g
Galactose -- g
Disaccharides 0.73 g
Lactose 0.00 g
Maltose 0.00 g
Sucrose 0.73 g
Soluble Fiber 0.66 g
Insoluble Fiber 1.35 g
Other Carbohydrates 1.32 g
Fat:
Monounsaturated Fat 2.68 g
Polyunsaturated Fat 14.15 g
Saturated Fat 1.84 g
Trans Fat 0.00 g
Calories from Fat 176.07
Calories from Saturated Fat 16.54
Calories from Trans Fat 0.00
Cholesterol 0.00 mg
Water 1.22 g
MICRONUTRIENTS
nutrient amount DRI/DV
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1 0.10 mg 8
Vitamin B2 0.05 mg 4
Vitamin B3 0.34 mg 2
Vitamin B3 (Niacin Equivalents) 1.16 mg
Vitamin B6 0.16 mg 9
Vitamin B12 0.00 mcg 0
Biotin 5.70 mcg 19
Choline 11.76 mg 3
Folate 29.40 mcg 7
Folate (DFE) 29.40 mcg
Folate (food) 29.40 mcg
Pantothenic Acid 0.17 mg 3
Vitamin C 0.39 mg 1
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU) 6.00 IU
Vitamin A mcg Retinol Activity Equivalents (RAE) 0.30 mcg (RAE) 0
Vitamin A mcg Retinol Equivalents (RE) 0.60 mcg (RE)
Retinol mcg Retinol Equivalents (RE) 0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE) 0.60 mcg (RE)
Alpha-Carotene 0.00 mcg
Beta-Carotene 3.60 mcg
Beta-Carotene Equivalents 3.60 mcg
Cryptoxanthin 0.00 mcg
Lutein and Zeaxanthin 2.70 mcg
Lycopene 0.00 mcg
Vitamin D
Vitamin D International Units (IU) 0.00 IU 0
Vitamin D mcg 0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE) 0.21 mg (ATE) 1
Vitamin E International Units (IU) 0.31 IU
Vitamin E mg 0.21 mg
Vitamin K 0.81 mcg 1
Minerals
nutrient amount DRI/DV
(%)
Boron -- mcg
Calcium 29.40 mg 3
Chloride 7.20 mg
Chromium -- mcg --
Copper 0.48 mg 53
Fluoride -- mg --
Iodine 2.70 mcg 2
Iron 0.87 mg 5
Magnesium 47.40 mg 12
Manganese 1.02 mg 51
Molybdenum 8.85 mcg 20
Phosphorus 103.80 mg 15
Potassium 132.30 mg 4
Selenium 1.47 mcg 3
Sodium 0.60 mg 0
Zinc 0.93 mg 8
INDIVIDUAL FATTY ACIDS
nutrient amount DRI/DV
(%)
Omega-3 Fatty Acids 2.72 g 113
Omega-6 Fatty Acids 11.43 g
Monounsaturated Fats
14:1 Myristoleic 0.00 g
15:1 Pentadecenoic 0.00 g
16:1 Palmitol 0.00 g
17:1 Heptadecenoic 0.00 g
18:1 Oleic 2.64 g
20:1 Eicosenoic 0.04 g
22:1 Erucic 0.00 g
24:1 Nervonic 0.00 g
Polyunsaturated Fatty Acids
18:2 Linoleic 11.43 g
18:2 Conjugated Linoleic (CLA) -- g
18:3 Linolenic 2.72 g
18:4 Stearidonic -- g
20:3 Eicosatrienoic -- g
20:4 Arachidonic -- g
20:5 Eicosapentaenoic (EPA) -- g
22:5 Docosapentaenoic (DPA) -- g
22:6 Docosahexaenoic (DHA) -- g
Saturated Fatty Acids
4:0 Butyric 0.00 g
6:0 Caproic 0.00 g
8:0 Caprylic 0.00 g
10:0 Capric 0.00 g
12:0 Lauric 0.00 g
14:0 Myristic 0.00 g
15:0 Pentadecanoic 0.00 g
16:0 Palmitic 1.32 g
17:0 Margaric 0.00 g
18:0 Stearic 0.50 g
20:0 Arachidic 0.02 g
22:0 Behenate 0.00 g
24:0 Lignoceric 0.00 g
INDIVIDUAL AMINO ACIDS
nutrient amount DRI/DV
(%)
Alanine 0.20 g
Arginine 0.66 g
Aspartic Acid 0.53 g
Cysteine 0.06 g
Glutamic Acid 0.82 g
Glycine 0.24 g
Histidine 0.11 g
Isoleucine 0.18 g
Leucine 0.34 g
Lysine 0.12 g
Methionine 0.07 g
Phenylalanine 0.21 g
Proline 0.20 g
Serine 0.27 g
Threonine 0.17 g
Tryptophan 0.05 g
Tyrosine 0.12 g
Valine 0.22 g
OTHER COMPONENTS
nutrient amount DRI/DV
(%)
Ash 0.53 g
Organic Acids (Total) -- g
Acetic Acid -- g
Citric Acid -- g
Lactic Acid -- g
Malic Acid -- g
Taurine -- g
Sugar Alcohols (Total) -- g
Glycerol -- g
Inositol -- g
Mannitol -- g
Sorbitol -- g
Xylitol -- g
Artificial Sweeteners (Total) -- mg
Aspartame -- mg
Saccharin -- mg
Alcohol 0.00 g
Caffeine 0.00 mg
Note:
The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation "--" to represent those nutrients for which no value was included in this version of the database.
References
Anderson K.J.; Teuber S.S.; Gobeille A.; Cremin P.; Waterhouse A.L.; Steinberg F.M. Walnut polyphenolics inhibit in vitro human plasma and LDL oxidation. Journal of Nutrition, Vol. 131, Issue 11: 2837-2842. 2001.
Bes-Rastrollo M, Sabate J, Gomez-Gracia E, Alonso A, Martinez JA, Martinez-Gonzalez MA. Nut consumption and weight gain in a Mediterranean cohort: The SUN study. Obesity (Silver Spring). 2007 Jan;15(1):107-16. 2007. PMID:17228038.
Blomhoff R, Carlsen MH, Andersen LF, Jacobs DR Jr. Health benefits of nuts: potential role of antioxidants. Br J Nutr. 2006 Nov;96 Suppl 2:S52-60. 2006. PMID:17125534.
Cortes B, Nunez I, Cofan M, Gilabert R, Perez-Heras A, Casals E, Deulofeu R, Ros E. Acute effects of high-fat meals enriched with walnuts or olive oil on postprandial endothelial function. J Am Coll Cardiol. 2006 Oct 17;48(8):1666-71. 2006. PMID:17045905.
Ensminger AH, Ensminger, ME, Kondale JE, Robson JRK. Foods & Nutriton Encyclopedia. Pegus Press, Clovis, California. 1983.
Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210.
Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York. 1996.
Fukuda T, Ito H, Yoshida T. Antioxidative polyphenols from walnuts (Juglans regia L.). Phytochemistry. Aug;63(7):795-801. 2003.
Gillen LJ, Tapsell LC, Patch CS, Owen A, Batterham M. Structured dietary advice incorporating walnuts achieves optimal fat and energy balance in patients with type 2 diabetes mellitus. J Am Diet Assoc. 2005 Jul;105(7):1087-96. 2005. PMID:15983525.
Griel AE, Kris-Etherton PM, Hilpert KF, Zhao G, West SG, Corwin RL. An increase in dietary n-3 fatty acids decreases a marker of bone resorption in humans. Nutr J. 2007 Jan 16;6:2. 2007. PMID:17227589.
Kelly JH Jr, Sabate J. Nuts and coronary heart disease: an epidemiological perspective. Br J Nutr. 2006 Nov;96 Suppl 2:S61-7. 2006. PMID:17125535.
Marangoni F, Colombo C, Martiello A, Poli A, Paoletti R, Galli C. Levels of the n-3 fatty acid eicosapentaenoic acid in addition to those of alpha linolenic acid are significantly raised in blood lipids by the intake of four walnuts a day in humans. Nutr Metab Cardiovasc Dis. 2006 Sep 25; [Epub ahead of print] . 2006. PMID:17008073.
Morgan JM, Horton K, Reese D et al. Effects of walnut consumption as part of a low-fat, low-cholesterol diet on serum cardiovascular risk factors. Int J Vitam Nutr Res 2002 Oct; 72(5):341-7. 2002.
Patel G. Essential fats in walnuts are good for the heart and diabetes. J Am Diet Assoc. 2005 Jul;105(7):1096-7. 2005. PMID:15983525.
Reiter RJ, Manchester LC, Tan DX. Melatonin in walnuts: influence on levels of melatonin and total antioxidant capacity of blood. Nutrition. 2005 Sep;21(9):920-4. 2005. PMID:15979282.
Ros E, Nunez I, Perez-Heras A, Serra M, Gilabert R, Casals E, Deulofeu R. A walnut diet improves endothelial function in hypercholesterolemic subjects: a randomized crossover trial. Circulation. 2004 Apr 6;109(13):1609-14. 2004. PMID:15037535.
Stevens LJ, Zentall SS, Abate ML, et al. Omega-3 Fatty Acids in Boys with Behavior, Learning, and Health Problems. Physiol Behav 59(4/5) 915-920. 1996. 1996.
Stevens LJ, Zentall SS, Deck JL, et al. Essential Fatty Acid Metabolism in Boys with Attention-Deficit Hyperactivity Disorder. American Journal of Clinical Nutrition, 1995 Oct; 62(4): 761-8. 1995.
Tapsell LC, Gillen LJ, Patch CS, Batterham M, Owen A, Bare M, Kennedy M. Including Walnuts in a Low-Fat/Modified-Fat Diet Improves HDL Cholesterol-to-Total Cholesterol Ratios in Patients With Type 2 Diabetes. Diabetes Care. 2004 Dec;27(12):2777-83. 2004. PMID:15562184.
Tsai CJ, Leitzmann MF, Hu FB, Willett WC, Giovannucci EL. Frequent nut consumption and decreased risk of cholecystectomy in women. Am J Clin Nutr. 2004 Jul;80(1):76-81. 2004. PMID:15213031.
Ueshima H, Stamler J, Elliott P, Chan Q, Brown IJ, Carnethon MR, Daviglus ML, He K, Moag-Stahlberg A, Rodriguez BL, Steffen LM, Van Horn L, Yarnell J, Zhou B. Food Omega-3 Fatty Acid Intake of Individuals (Total, Linolenic Acid, Long-Chain) and Their Blood Pressure. INTERMAP Study. Hypertension. 2007 Jun 4; [Epub ahead of print] . 2007. PMID:17548718.
Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.
Zhao G, Etherton TD, Martin KR, West SG, Gillies PJ, Kris-Etherton PM. Dietary {alpha}-Linolenic Acid Reduces Inflammatory and Lipid Cardiovascular Risk Factors in Hypercholesterolemic Men and Women. J Nutr. 2004 Nov;134(11):2991-2997. 2004. PMID:15514264.
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