At the table - Walnut wisdom.

October is the opal month of the year. It is the month of glory, of ripeness — and of walnuts. The air sharpens, leaves fall in bronze cascades, and markets brim with these craggy little treasures, their shells rough as bark and their hearts golden and sweet. Prized for millennia, walnuts have carried meanings far beyond the table. To the ancients they symbolised wisdom, their convoluted halves resembling the folds of the brain. To others they stood for strength, fertility, and luck. Whether carried in a soldier’s pocket for courage or laid on a bridal table for abundance, the walnut was seen as a nut with power.

Here in South West France, October belongs to the walnut. The Dordogne and Périgord valleys are carpeted with walnut groves, many cultivated for centuries. At this time of year, families gather to shake the trees and collect the fallen crop, a ritual as old as the villages themselves. In kitchens, walnuts are cracked and folded into rustic loaves, paired with soft cheeses, or transformed into the magnificent tarte aux noix — France’s answer to pecan pie. Simple, rich, and glossy with caramel, it is a dessert that anchors autumn to memory.

Yet beyond heritage and symbolism, the walnut reminds us of another truth: strength often comes in small packages. This modest nut delivers one of the most powerful nutritional profiles of any whole food, with benefits backed by decades of research. A handful a day supports not only tradition, but wellbeing.

The Health Power of Walnuts - Nutrition in a nutshell.

• Heart Health: Rich in alpha-linolenic acid (plant-based omega-3), walnuts help reduce inflammation and improve cardiovascular health. Studies link walnut consumption to lower LDL cholesterol and improved blood vessel function.

  
  

• Brain Function: Their brain-like shape is more than symbolic. Walnuts provide polyphenols, vitamin E, and antioxidants that support memory, cognition, and protection against age-related decline.

  
  

• Fertility & Reproductive Health: Historically linked to fertility, modern studies suggest walnuts can improve sperm vitality and support hormonal balance in women.

  
  

• Weight Management: Though calorie-dense, walnuts promote satiety, helping with appetite control and metabolic health.

  
  

• Gut Health: Walnuts act as a prebiotic, encouraging beneficial gut bacteria that are linked to immune resilience and mood regulation.

  
  

• Anti-Inflammatory Benefits: Their blend of omega-3s, polyphenols, and magnesium make walnuts a natural ally against chronic inflammation.

  
  

• Bone Health: A source of copper, phosphorus, and magnesium, walnuts help maintain strong, resilient bones.

A Seasonal Reminder

The walnut is more than a snack; it is a symbol of nourishment across body and spirit. From medieval superstitions to Michelin-starred kitchens, from battlefield to bakery, it has been a companion to human life for thousands of years. As October fills the markets with their gnarled shells and golden kernels, it is worth pausing to remember their quiet strength. To crack a walnut is to release not only a rich and earthy flavor, but a lineage of meaning, culture, and health that endures.

Information shared by Platform 13 regarding food, nutrition, or wellness is provided for general educational purposes only. It is not intended as medical advice, diagnosis, or treatment. We encourage all guests and readers to consult a qualified healthcare professional before making any changes to their diet, lifestyle, or health practices.