Organic Walnuts (Shelled)

Grown in the sacramento valleys of California, our certified organic English walnuts are exploding with flavour!  A delicious, high low carb snack loaded with omega-3 fatty acids, a healthy dose of fibre an protein, and plenty of powerful antioxidants.

Walnuts are used in many baking recipes, but are also a great eaten raw by the handful, or sprinkled on to salads, cereals and other dishes.

Nutritional Information

Walnuts are an excellent source of the minerals manganese and copper, and contain the highest amount of omega-3 fatty acids of any nut.

1/4 cup of walnuts contains the following nutrients (% Daily Value):

• Omega-3 fatty acids: 94%
• Manganese: 45%
• Copper: 20%

Walnuts also contain 5 grams of protein, 3 grams of fibre, and 20 grams of fat. Although high in calories, walnuts may actually promote weight loss due to the fact that they keep you full longer.

Walnuts are the second most antioxidant rich nut (behind pecans), and are rated #43 of all foods on the ORAC value chart.  They contain high levels of a beneficial form of vitamin E called gamma-tocopherol, which has been shown to protect against heart problems.

Health Benefits

Walnuts have been studied extensively, and have been linked to numerous health benefits including the following:

• Numerous cardiovascular benefits, including LDL cholesterol reduction
• Anti-cancer benefits
• Improved bone health
• Improved brain function
• May aid in weight loss

The majority of these health benefits are a direct result of both the high levels of omega-3 fatty acids in walnuts, as well as the phenols, which include phenolic acid, tannin, and flavonoids.

Experts recommend consuming approximately 30 grams (14 walnut halves) each day to get the most benefits from this nut.

Types of Walnuts

There are a number of different varieties of walnuts, the most common of which are:

• English walnuts - Abundant in North America, excellent flavour
• Black walnuts - Thicker shell, more 'distinct' flavour
• White walnuts - Can be difficult to source, sweeter / 'lighter' flavour

English walnuts are the most commonly eaten type of walnut in North America.  Nearly 40% of all english walnuts in the world are cultivated in the united stats, with the vast majority of those being in the state of California.

Although the nutritional profiles of each type of walnut vary, expect the health benefits to be very similar regardless of the variety you consume.

Organic vs. Conventional

Conventionally grown almonds require the use of pesticides, which are potentially damaging to our physical and environmental health.  By choosing organic, you are not only doing something good for your overall health, but also supporting a more sustainable environment.

Storage Tips for Maximum Shelf Life

Walnuts are high in polyunsaturated fats,  and can go rancid quickly if they are not stored in an air-tight container, away from light, heat or humidity.

When stored in the refrigerator, shelled walnuts last around 6 months, and up to 12 months in the freezer.  Expect a longer shelf life for nuts still in their shell.

How to Enjoy

Walnuts make a great snack on their own, but are also excellent in muffins, brownies, and other baked goods.  They can also be chopped and added to custom cereal, yogurt, salad, and other dishes.

To get the most health benefits out of walnuts, it's important to eat them with the brown skin, where approximately 90% of their phenols are present.