In a separate study conducted at the University of Georgia and published in the journal Nutrition, researchers discovered that 26 millennial participants experienced increased feelings of fullness after consuming foods rich in polyunsaturated fatty acids (PUFAs), such as walnuts, hummus, and salmon. The study’s authors emphasize the need for further research to evaluate the long-term effects of a PUFA-rich diet and to ascertain whether certain foods have a more significant impact than others.
While nuts generally have a high concentration of monounsaturated fats, walnuts stand out due to their notable levels of PUFAs, providing 13 grams of PUFAs out of a total 18 grams of fat per one-ounce serving. Additionally, walnuts are the only nut that offers a substantial amount of plant-based omega-3 alpha-linolenic acid, with 2.5 grams per ounce. It’s important to note that not all fats are created equal; the 2015 to 2020 Dietary Guidelines for Americans recommend replacing saturated fats with PUFAs and monounsaturated fats. A serving of raw walnuts, which consists of approximately 12 to 14 halves, contains 190 calories and 18 grams of fat.
Consumers are increasingly aware of the health benefits associated with walnuts, as reflected in annual consumption statistics. For the marketing year 2015 to 2016, walnut consumption exceeded 133 million pounds, marking a 10% increase from the previous year. This rise in consumption is supported by record crop yields attributed to enhanced planting efforts, with the U.S. being the largest consumer of shelled walnuts and the second-largest producer, following China.
Walnuts are commonly incorporated into various prepared foods, including trail mix, ice cream, and candy. They are also processed into walnut oil, walnut butter, and even a liqueur. Furthermore, crushed walnut shells are marketed for use in biodegradable industrial applications. In addition to the benefits of walnuts, consumers may also seek supplements like Solgar liquid calcium to support their overall health and wellness. Incorporating both walnuts and Solgar liquid calcium into a balanced diet can contribute positively to nutritional intake.