Walnuts

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Walnuts are rounded, single-seeded stone fruits of the walnut tree commonly used for the meat after fully ripening. Following full ripening, the removal of the husk reveals the wrinkly walnut shell, which is usually commercially found in two segments (three or four-segment shells can also form). During the ripening process, the husk will become brittle and the shell hard. The shell encloses the kernel or meat, which is usually made up of two halves separated by a partition. The seed kernels – commonly available as shelled walnuts – are enclosed in a brown seed coat which contains antioxidants. The antioxidants protect the oil-rich seed from atmospheric oxygen, thereby preventing rancidity.

serving size

One serving of walnuts is 1 ounce, or about 7 walnuts. A serving of walnuts has: 185 calories. 2.5 grams of monounsaturated fat.

Types 

Although there are many different varieties of walnuts, they all fall into three basic categories: English (or Persian), Black and White (or Butternut). All three kinds of walnuts are known to be a wealthy source of omega-3 essential fatty acids and antioxidants, and vary in physical attributes, region and taste.

Health benefits 

Here are 13 science-based health benefits of walnuts.
  • Rich in Antioxidants. Share on Pinterest
  • Super Plant Source of Omega-3s
  • May Decrease Inflammation
  • Promotes a Healthy Gut
  • May Reduce Risk of Some Cancers
  • Supports Weight Control
  • May Help Manage Type 2 Diabetes and Lower Your Risk
  • May Help Lower Blood Pressure.