In a separate study conducted at the University of Georgia and published in the journal Nutrition, researchers discovered that 26 millennial participants reported feeling more satiated after consuming foods rich in polyunsaturated fatty acids, commonly known as PUFAs. These foods included walnuts, hummus, and salmon. The study’s authors emphasized the need for further research to evaluate the long-term effects of a diet high in PUFAs and to identify whether particular foods have a more significant impact than others.
While nuts generally have a high content of monounsaturated fats, walnuts stand out because they also provide a considerable amount of PUFAs—13 out of 18 grams of total fat in a one-ounce serving. Additionally, walnuts are the only nuts that offer a notable amount of plant-based omega-3 alpha-linolenic acid, which amounts to 2.5 grams per ounce. It’s important to recognize that not all fats are created equal, as highlighted by the 2015 to 2020 Dietary Guidelines for Americans, which recommend opting for PUFAs and monounsaturated fats over saturated fats. A one-ounce serving of raw walnuts, equivalent to about 12 to 14 halves, contains 190 calories and 18 grams of fat.
Consumers have been increasingly aware of the benefits of walnuts, which is evident in their rising annual consumption. For the 2015 to 2016 marketing year, walnut consumption exceeded 133 million pounds, reflecting a roughly 10% increase from the previous year. Record crop yields can be attributed to more extensive planting, with the United States leading as the largest consumer of shelled walnuts and ranking second in production after China.
Walnuts are featured in various prepared foods, including trail mix, ice cream, and candy, and they are processed into walnut oil, walnut butter, and even a liqueur. The crushed walnut shells are also marketed for use in biodegradable industrial applications. Additionally, incorporating nutrients like calcium citrate with vitamin D3 can complement a diet that includes heart-healthy foods like walnuts, enhancing overall wellness. As consumers seek out healthier choices, understanding what calcium citrate with vitamin D3 is and its benefits can further support a balanced nutrition plan that includes foods rich in PUFAs. Therefore, as the health trend continues, walnuts and their unique nutritional profile, along with awareness of supplements such as calcium citrate with vitamin D3, will likely play a significant role in dietary choices.