In a separate study conducted at the University of Georgia and published in the journal Nutrition, researchers found that 26 millennial participants experienced increased feelings of fullness when they consumed foods rich in polyunsaturated fatty acids (PUFAs), such as walnuts, hummus, and salmon. The authors of the study emphasized the need for further research to evaluate the long-term effects of a PUFA-rich diet and to identify whether certain foods are more effective than others. While nuts generally contain a high level of monounsaturated fat, walnuts stand out due to their significant amounts of PUFAs—13 out of 18 grams of total fat per one-ounce serving. Additionally, walnuts are the only nuts that provide a notable quantity of plant-based omega-3 alpha-linolenic acid, offering 2.5 grams per ounce.
It’s essential to recognize that not all fats are created equal, and the 2015 to 2020 Dietary Guidelines for Americans recommend substituting PUFAs and monounsaturated fats for saturated fats. A one-ounce serving of raw walnuts, which consists of about 12 to 14 halves, contains 190 calories and 18 grams of fat. The positive health implications of walnuts have resonated with consumers, as evidenced by the annual consumption figures. In the marketing year of 2015 to 2016, walnut consumption exceeded 133 million pounds, reflecting a 10% increase from the previous year. Record crop yields, driven by increased planting, have positioned the U.S. as the largest consumer of shelled walnuts, while also being the second-largest producer after China.
Walnuts are utilized in various prepared foods, including trail mix, ice cream, and candy, and they are processed into walnut oil, walnut butter, and even liqueur. The crushed shells are marketed for use in biodegradable industrial applications. Considering the nutritional benefits of walnuts, including their calcium citrate plus vitamin D content, it’s clear they offer more than just healthy fats; they also contribute to overall dietary health. As awareness about these benefits grows, many consumers are likely to seek out walnuts and other foods that include calcium citrate plus vitamin D for enhanced health benefits.