The latin name for the most widely cultivated walnut tree is Juglans Regia L. (common or regal walnut, syn. Persian or English, subgenre Dioscaryon), a part of the Juglandaceae family. The common or regal walnut originates in the mountainous regions of Central Asia, specifically the mountain ranges of Western Himalaya (Kashmir, Tajikistan, Kyrgyzstan). It gradually spread towards the West (Afghanistan, Iran etc) and the East (N. India, Nepal, W. China). Its presence in Europe can be attributed to the Greeks and traced to as far back as the 4th century B.C., while the Spanish transported it to S. America during the 16th century.

The walnut tree can self-seed in sparsely sown forests, river beds, wet soil and sunny slopes, up to 1400 meters. It’s a deciduous, relatively big tree (the cultivated walnut - common or regal - can grow as big as 20-25 meters). Its leaves are big, long (50-60cm), complex, light green with a distinguishing aromatic odor. Each leaf is comprised of 7-11 smaller, egg-shaped leaves. Its flowers are invisible and petalless, with the male ones forming inflorescences. The nut itself is made of the endocarp (two cotyledons), the diaphragm between the two cotyledons of the endocarp and the shell, encircled in a fleshy green pericarp, which, during the maturation process, gets torn and can be removed.

The walnut, much like the olive tree, is a miracle of nature, a perennial, blessed tree, the entirety of whose parts can be used invariably (endocarp, shell, green pericarp, leaves, bark). The healing powers of its bark, nut and leaves have been known since the Greek antiquity (Hippocrates, Dioskourides, Galinos). It’s no wonder, then, that walnuts were associated with Zeus, while also being one of the first nut trees grown by man.

Today, the walnut is cultivated primarily for its nut and bark on the Northern hemisphere on a latitude of 30-55° and on the Southern hemisphere on a latitude of 30-40°, with more than 95% of the global walnut production taking place in the Northern hemisphere. Walnut production is spreading rapidly worldwide due to constantly increasing demand, which stems from the consumers’ familiarization with the walnut and its contribution in protecting and promoting our well-being. More than 60% of the global production is in the hands of China and the US (particularly California). Even though China, Iran and Turkey are also among the highest walnut-producing countries, their export numbers are low. Mexico and Ukraine are also strong contenders, as well as India and Chile, while, in the EU, the countries with the highest production numbers are Romania, France, Greece (ranking 3rd in the EU and 11th globally), Bulgaria and Serbia.

The semi-mountainous and mountainous cultivated regions of our country possess a comparative advantage production- and quality-wise (high-quality walnuts in taste, scent and white flesh), which can be explained by their advantageous geographical position that ensures both lots of sunlight and favorable for the walnut temperatures. For walnut farming, the ideal and most preferable regions are those characterized by deep, irrigated, well-drained and at least measurably fertile soil, no spring frosts, high air humidity in the spring, or high temperatures in the summer. To get both the highest quality and the largest numbers, regions with high adaptability in climate and soil changes in the area are also preferred. Due to all the above, the semi-upright, mid-late, highly productive Chandler variety, first introduced at U.C. Davis, has claimed, during the last few years, the number one spot in the hearts of both producers and consumers of Greece.

Nutritional value of raw walnuts 

Modern research has proven, and continues to do so, that our ancestors had the right idea about walnuts, considered today as one of the most nutritious Greek superfoods. Here’s why:

• Walnuts are low in sugars, high in unsaturated and polyunsaturated fats, vitamin E, copper, phosphorus, manganese and potassium, while also being a source of magnesium, iron, zinc and dietary fibers.
• One of the few natural sources of Omega-3 fatty acids (Alpha Lipoic Acid/ALA), making them the reigning king of Omega-3 fatty acids among the nuts.
• Walnuts are rich in Omega-6 fatty acids (linoleic acid), oleic acid, antioxidants, plant sterols, vitamin B6, B1 (thiamine) and B9 (folic acid). In addition, they contain calcium, chromium, selenium, B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), the extremely beneficial amino acid arginine, as well as the hormone melatonin.
• Walnuts are gluten free and perfect for a vegan diet. 

Health benefits of raw* walnuts

The daily consumption of 1-2 servings, meaning 30-60g of fresh or dried kernels (1 serving= 30g kernels= 7 shelled walnuts= 190 kcal): 

• Works as a shield against cardiovascular diseases (atherosclerosis, thrombosis, heart attacks, strokes), regulating the arterial pressure and reducing total and bad cholesterol.
• Can work both as a protection against cancer and therapeutically.
• Strengthens the immune system.
• Reduces the danger of diabetes type B.
• Protects against inflammations.
• Reduces the dangers of dementia and Alzheimer’s disease.
• Works as a boost towards cerebral functions such as concentration, memory, learning abilities.
• Increases life expectancy and wards off aging.
• Reduces stress levels, while also having a positive effect on our mood (a natural antidepressant), helping with insomnia, and acting as a weapon against psychiatric diseases, such as bipolar disorder.
• Regulates bone mass loss and is beneficial for the bones.
• Protects against gallstones.
• Improves bowel function, working proactively against constipation.
• Enhances male fertility.
• Improves hair and skin.
• Provides a feeling of fullness that helps regulate our weight levels. 

*Roasting and salting walnuts reduces their health benefits. 

How can we include walnuts in our diet:

• add walnuts (kernels, walnut butter, walnut oil) in your cereal, yogurt, honey, or salad (green salad, cabbage and beetroot salad, dressings), as well as in your fruit salads, cakes, cookies, pancakes/crepes, instead of pine nuts in your pesto sauce, in the stuffing of pies and poultry, in your garlic spread, ground in the form of walnut butter on bread (with honey/cinnamon), in salty dips, in traditional greek pastries, and, of course, you can always snack on plain walnuts!
• if possible, shelled walnuts are preferable, since, during the process of removing the shell and grounding the kernel, all the invaluable nutrients are exposed to oxidation by oxygen and light. It’s possible to limit the oxidation via specific handling during the shell-breaking process, storing and packaging of the kernel, as well as preserving the stored walnuts in proper conditions. 

Preservation/conservation:

Shelled walnuts: up to 12 months in a dry, cool, shady place (during the summer months refrigeration is preferable)

Kernels:
- Not refrigerated: in a cool and shady place, for 3 months in a sealed package. After the opening, keep for a month in an airtight container.
- Refrigerated: store for 6 months in a sealed package, then, after the opening, for 3 months in an airtight container.
- In the freezer: more than a year in an airtight package. After defrosting, consume immediately.