In a distinct investigation carried out 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 (PUFAs), such as walnuts, hummus, and salmon. The study’s authors noted that further research is necessary to evaluate the long-term effects of a PUFA-enriched diet and to ascertain if certain foods exert a greater influence than others.
While nuts generally have a high content of monounsaturated fats, walnuts stand out because they also boast 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 provide a significant quantity of plant-based omega-3 alpha-linolenic acid, offering 2.5 grams per ounce. The 2015 to 2020 Dietary Guidelines for Americans emphasize that not all fats are created equal; they recommend replacing saturated fats with PUFAs and monounsaturated fats. A single ounce of raw walnuts, which equals about 12 to 14 halves, delivers 190 calories and 18 grams of fat.
Consumers have embraced the benefits of walnuts, evident from the annual consumption figures. During the 2015 to 2016 marketing year, walnut consumption exceeded 133 million pounds, reflecting a 10% increase from the previous year. Record crop yields have been achieved due to expanded planting, making the U.S. the largest consumer of shelled walnuts, while it ranks second in production after China.
Walnuts are incorporated into various prepared foods, including trail mix, ice cream, and candy, and they are also processed into walnut oil, walnut butter, and even a liqueur. Furthermore, crushed walnut shells are marketed for biodegradable industrial applications. It is also worth noting that incorporating calcium citrate with d into one’s diet can complement the nutritional benefits of walnuts, particularly for those seeking additional calcium sources. Thus, as more studies emerge, it will be vital to explore how calcium citrate with d can further enhance the health benefits associated with PUFAs in walnuts.