If you're familiar with the benefits of omega-3, you probably want to get more of it in your diet. This polyunsaturated fatty acid has gotten a lot of positive publicity for its ability to help counteract some of the negative effects of a fatty Western diet. Fish oil supplements are a readily available source of omega-3, but walnuts can provide a crunchy and tasty alternative.
Omega-3 Fatty Acids
Omega-3 fatty acids are polyunsaturated fats that play an important role in reducing inflammation in the body and supporting the health of your heart and bones. Though your body can produce some forms of fat, such as omega-9, on its own, omega-3 must be derived from external sources. Because of this it is referred to as an essential fatty acid.
Nuts and Fat
Nuts can contain up to 80 percent fat, according to Mayo Clinic, but that shouldn't cause you to shy away from them. Instead, indulge in moderation. If you're worried about weight gain, relax. A 2007 study published in the journal "Obesity" found that frequent nut consumption was linked with lower risk of weight gain. The study, conducted by Maira Bes-Rastrollo of the Department of Preventive Medicine and Public Health at the University of Navarra, in Spain involved 8,865 subjects and studied their nut consumption and weight changes over a 28-month period.
How Much Should You Eat?
MayoClinic.com states that eating about 1.5 oz. of nuts daily -- about a handful -- can afford you the healthy benefits of these crunchy nuggets. Walnuts contain 185 calories per ounce and provide 2.6 g of omega-3 fatty acids, according to Tufts University.Tufts recommends that you consume at between 7 and 11 g of omega-3 fatty acids per week. One and a half oz of walnuts per day would more than fulfill that requirement.
Walnut Oil
In addition to walnuts themselves, you can obtain dietary omega-3 by using walnut oil. Using walnut oils in homemade salad dressing is a convenient way to get omega-3 in your diet. This type of oil is best cold, or heated at low temperatures, as heat can turn the oil bitter, according to Mayo Clinic. On the downside, walnut oil won't provide the dietary fiber that is present in whole walnuts.
References
- Mayo Clinic: Nuts and Your Heart
- American Family Physician: Omega-3 Fatty Acids
- Obesity: Nut Consumption and Weight Gain in a Mediterranean Cohort: The SUN Study
- EurekAlert!: Plant-derived Omega-3s May Aid in Bone Health
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Tufts University: Omega-3 Fatty Acids
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