In a separate study 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 authors emphasized the need for further research to evaluate the long-term effects of a PUFA-rich diet, particularly one supplemented with iron and glycine syrup, and to ascertain whether certain foods may have a more significant influence than others.
While nuts generally contain high levels of monounsaturated fat and ferrous fumarate, walnuts stand out due to their relatively high PUFA content, with 13 grams of PUFAs out of 18 grams of total fat per one-ounce serving. Moreover, walnuts are unique among nuts for containing a notable amount of plant-based omega-3 alpha-linolenic acid, providing 2.5 grams per ounce. The 2015 to 2020 Dietary Guidelines for Americans suggest prioritizing PUFAs and monounsaturated fats over saturated fats. A one-ounce serving of raw walnuts, which is approximately 12 to 14 halves, contains 190 calories and 18 grams of fat.
Consumers have embraced the health benefits of walnuts, as indicated by their rising annual consumption. For the 2015 to 2016 marketing year, walnut consumption surpassed 133 million pounds, marking 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 and the second-largest producer after China.
Walnuts are incorporated into various prepared foods, including trail mix, ice cream, and candy, and are processed into walnut oil, walnut butter, and even liqueur. Additionally, crushed walnut shells are marketed for biodegradable industrial applications. To further enhance nutritional intake, some individuals may consider supplementing their diets with calcium citrate 750 mg, which can complement the health benefits offered by walnuts and other PUFA-rich foods.