Walnuts and Omega-3s

Nuts Good Plant Source for Essential Fatty Acids

Apr 15, 2008 Melody Rhodes

Omega-3 fatty acids are a protective fat that the body does not manufacture. Omega-3s have to be obtained from food sources. Walnuts and Omega-3s make a perfect combo

A growing body of evidence suggests that omega-3 essential fatty acids are crucial to human health. These healthful fats provide protection from a host of health problems including high cholesterol and high blood pressure, stroke, rheumatoid arthritis, diabetes, cancer, clinical depression and Alzheimer’s, obesity and bone loss.

Are You Getting the Right Kind of Fats?

Unfortunately, many modern diets are lacking in beneficial fats. Eating patterns have changed and the result has been a decrease in consumption of foods high in essential fatty acids.

What can you do to boost your omega-3 intake? Salmon, flax seeds, and walnuts are excellent sources of omega-3. Consumers,however, may be concerned about the mercury content in fish. Plant sources of omega-3 , such as walnuts, provide a worry-free alternative.

Omega-3s and Walnuts

• Walnuts are a natural source of omega 3 fatty acids. In fact, a quarter cup of walnuts provides almost all of the daily value for these fats. One handful provides 2.5 grams, which meets the recommendation of the Food Nutrition Board of the National Academy Institute of Medicine.

• The recommended daily intake of alpha-linolenic acid is 1.6 grams for men and 1.1 grams for women. A 1.5-ounce serving of walnuts contains 3.8 grams (U.S. National Academy of Sciences).

• Walnuts have been classed as one of 14 super foods (Dr. Stephen Pratt, Super Foods RX, 2004), unique in that they contain a high amount of omega-3 fatty acids.

If you want to make sure that you are getting enough omega-3s, you can make a simple change by including walnuts in your diet. Walnuts are an excellent snack food because in addition to being a good source of omega-3 essential fatty acids, they also contain important minerals and vitamins, carotenoids, protein, and antioxidants such as melatonin.

Walnut Butter and Omega 3

Walnut butter is great source of alpha-linolenic acid, an omega-3 fatty acid.

• Spread nut butter on toast, bagels, crumpets and scones; dress it up with raisins or other soft fruits, such as chopped peaches or apricots.

• Why not try a hot scone topped with the delicious flavors of walnut and maple? Mix equal parts walnut butter with pure maple syrup and spread over warm scones.

• Make pinwheel biscuits by rolling biscuit dough into a rectangle. Spread with walnut butter and cinnamon. Roll into a log and cut into rounds. Drizzle with glaze icing.

The jury is in: walnuts are high in omega-3 essential fatty acids. Enjoy their rich flavor while reaping the many benefits of omega-3s. Improve your overall health by eating walnuts.

References:

The World's Healthiest Foods: Walnuts

McKay, Diane L. PhD/Sibley, Donna, RD. "Omega-3 Fatty Acids from Walnuts," Nutrition Dimension, 2007

The copyright of the article Walnuts and Omega-3s in Natural Medicine is owned by Melody Rhodes. Permission to republish Walnuts and Omega-3s in print or online must be granted by the author in writing.

Shelled Walnut

Raw Walnut

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