If you lived during the time of the Persian Empire, you would not have been able to enjoy eating walnuts unless you were royalty. Walnuts were referred to as the Royal Nut and Mesopotamian clay tablets have been found depicting walnut trees growing in the Hanging Gardens of Babylon.
In 1958, President Dwight D. Eisenhower signed a Senate resolution naming May 17th as National Walnut Day. The Walnut Marketing Board had been promoting Walnut Day since 1949 in an effort to celebrate the world’s oldest known human tree food and Eisenhower’s endorsement gave it a great boost.
There are two major varieties of walnuts grown in the United States, the English walnut and the black walnut. Remember those Persian walnuts? English merchants introduced them around the world and they became known as English walnuts. This mild tasting nut is extensively grown for commercial usage.
The black walnut is native to the central and eastern U.S. and is not usually grown for production. Black walnuts have a distinctive taste that is not as widely acceptable as the English walnuts.
For health purposes, walnuts rank among the top of all nuts. Not only do walnuts contain more antioxidants than most nuts, but a serving also provides 2.5 grams of heart healthy alpha-linoleic acid (ALA) which is the plant-based Omega-3 fatty acid. That is considerably more ALA than any other tree nut. What is a serving of walnuts? An ounce is considered a serving size of walnuts which is approximately ¼ cup or 12-14 halves. As a nutrient dense food, a serving of walnuts also contains around 4 grams of protein, 2 grams of fiber and 45 milligrams of magnesium. However, if you’re eating black walnuts, expect a more powerful punch of protein at about 7 grams per ounce. Walnuts also contain vitamin A, iron and other minerals.
These brain-shaped nuts can be eaten raw, toasted, added to salads, used as an ingredient in baked goods or even as a meat substitute. Walnuts are best stored in an airtight container in the refrigerator or freezer to preserve freshness and shelf life.
Go a little nutty and take time to celebrate National Walnut Day on May 17, 2023. Eat a handful of walnuts or try a new recipe and don’t forget to share. Remember walnuts are heart healthy. For more information about heart healthy foods, contact Decatur County Extension at 229-248-3033.
