Like most other nuts, walnuts are healthy choices to snack on or incorporate in your daily meal. A one ounce serving of walnuts equals 1/4 cup or 12 to 14 walnut halves and provides 2.5 grams of monounsaturated fat, important omega-3 fatty acids, two grams of fiber and four grams of protein.
Walnuts contain twice the amount of antioxidants in other nuts, and only contain a few calories (about 185 calories per ounce). Furthermore, they don't contain sodium and cholesterol, making them suitable for people of all ages and health status.
However, walnuts have a high oil content of about 18 grams per ounce that makes them go rancid quickly when stored under bad conditions. You can tell your walnuts have become rancid when they:
- Are shriveled
- Exude a strange odor like paint thinner
If you observe that your walnuts have gone rancid, ditch them right away!
The process occurs when the walnut has been exposed to warm temperatures for long periods of time. Here are 3 helpful tips that will help you maintain the quality of your walnuts:
- Store shelled or unshelled walnuts safely in an airtight container.
- Place the container in a cool, dry place like your refrigerator or freezer. They'll remain fresh for up to three months in a fridge and up to one year in a freezer.
- Keep walnuts away from food items like garlic and onions that exude strong odors.
Walnuts are healthy, delicious and can be enjoyed by anyone. However, to keep them long-lasting and at optimum nutritional value, keep them away in an airtight container and away from high temperatures that can make them rancid.