Omega-3 fatty acids are essential for good health and must be obtained through the food you eat, reports the University of Maryland Medical Center. Omega-3's can help protect you against some chronic conditions and diseases and aid in normal growth and development. Pecans and other nuts and nut oils can contribute some omega-3 fatty acids to your diet.
Pecans
According to Tufts University, 1 oz. of dry-roasted pecans contains 0.3 g of omega-3 fatty acids. Although pecans do not contain as much omega-3 fatty acid as some other foods, they are high in monounsaturated fat, another type of heart-healthy fat. Pecans can also add fiber to your diet and are naturally cholesterol- and sodium-free. The University of Arkansas reports that 1 oz. of pecans can also provide you with a high amount of zinc, a mineral important for good health.
Recommendations
For optimal health, you should consume 1.1 g to 1.6 g of omega-3 fatty acids each day, according to the Linus Pauling Institute for Micronutrient Research at Oregon State University. This would come to approximately 7 g to 11 g each week. Young children do not need the same amount as adults, but adolescents aged 14 to 18 should follow the same recommendations for adults. Eating a wide variety of nuts, including pecans, and other omega-3-rich foods, can help you get enough heart-healthy omega-3 fatty acids into your diet.
Other Sources
Other types of nuts and seeds can also add omega-3's into your diet. One ounce of walnuts has 2.6 g of omega-3's and 1 oz. of flax seeds has approximately 1.8 g. Nuts and seeds can help you get omega-3's, but the best sources of omega-3 fatty acids are coldwater fish, according to Tufts University. Mackerel, salmon, tuna and sardines are all excellent sources of omega-3's. For example, a 4-oz. serving of cooked, fresh salmon contains 1.7 g of omega-3's and 4 oz. of canned mackerel contains 2.2 g of omega-3's.
Benefits
Eating heart-healthy fats, including omega-3 fatty acids, instead of unhealthy fats can help you lower your risk for high blood pressure and high cholesterol, which are both risk factors for heart disease. Omega-3's can also increase your good cholesterol, decrease inflammation and aid in normal brain function. Regularly meeting the recommended amount of omega-3 fatty acids can help you stay healthy or improve your health if you suffer from some of these conditions.
Considerations
Eating pecans is a good way to add omega-3 fatty acids into your diet, along with eating other omega-3-rich foods. If you are concerned about getting enough omega-3's into your diet, visiting with a registered dietitian may be helpful for you. A registered dietitian can help you develop an eating plan that meets your specific needs and conditions and will help you stay within your calorie needs.
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