Could omega-3s in walnuts hold potential for those looking to increase intake of beneficial fats?
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.
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.
How to Get the Right Kind of Fats
What can consumers do to boost their omega-3 intake? Salmon, flax seeds, and walnuts are excellent sources of omega-3. Concern has been raised, however, about the mercury content in fish. Plant sources of omega-3, such as is found in flax seeds and walnuts, provide a worry-free alternative.
How do walnuts stack up? Walnuts are a good source of omega-3 essential fatty acids and they contain important minerals and vitamins, carotenoids, protein, and antioxidants such as melatonin, which makes them a good food choice.
Walnuts and Omega-3 Essential Fatty Acids
A closer look at walnuts shows why eating these nuts may be a good idea.
- Walnuts are a natural source of omega 3 fatty acids. In fact, 1/4 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 (an omega-3 fatty 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.
Walnut Butter and Omega-3
Consuming walnut butter is another way to incorporate walnuts into the daily diet. Walnut butter is good source of alpha-linolenic acid and makes a nutritious topping, enjoyed by children and adults alike.
- Spread nut butter on toast, bagels, crumpets and scones; dress it up with raisins or other soft fruits, such as chopped peaches or apricots.
- Top a scone 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. They also contain important minerals and vitamins, carotenoids, protein, and antioxidants such as melatonin, which makes walnuts and walnut butter an excellent food choice.
Sources:
- The World's Healthiest Foods: Walnuts
- McKay, Diane L. PhD/Sibley, Donna, RD. "Omega-3 Fatty Acids from Walnuts," Nutrition Dimension, 2007
Further Reading:
Walnuts and Cholesterol--Cardio-Protective Nuts?--Eating walnuts may be an natural way to improve cardiovascular health. Walnuts, it turns out, play an important role in how the body handles cholesterol.
Melody Rhodes - M. Rhodes is author of the Bedbug Books. She's been published in Canada, U.S. U.K. & NZ and has won awards for her poetry/prose.
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