Walnuts are a source of omega-3 fats, a type of polyunsaturated fat necessary for health. Most Americans don't eat enough of these valuable fats, especially since few foods contain them in significant amounts. Consuming high levels of omega-3 fats may reduce the risk of certain diseases, especially when they are included as part of an overall nutritious diet.
Omega-3 Fats
Omega-3 fats consist of long chains of carbon atoms with two or more double bonds. The first of these double bonds occurs at the third carbon atom in the chain, giving omega-3s their name. The human body cannot produce omega-3 fats because it cannot create a double bond in this position. Therefore, a diet high in foods containing these fats, such as walnuts, is essential. A ratio of around 1-to-1 of omega-3 fats to omega-6 fats, another type of essential fatty acid, appears to be the most beneficial to overall health. Most Americans have far more omega-6 fats in their diets than omega-3 fats.
Alpha Linoleic Acid
Walnuts contain the omega-3 fat alpha linoleic acid, or ALA, which is the building block for all other omega-3 fats. ALA can be used directly by the body or converted into other omega-3 fats, such as DHA or EPA, which are important for brain and joint health. ALA is only available through a few select plant sources, including walnuts and flax seed. English walnuts supply 2.6g of ALA per ounce, and black walnuts supply 600mg per ounce. One concern about ALA is that it may not be as bioaccessible as the more complex forms of omega-3 fats. Women process ALA more efficiently than men, according to the Linus Pauling Institute.
Health Benefits
A 2007 study in "Nutrition Journal" found that a diet including foods high in ALA, including walnuts, decreases bone resorption, the process of breaking down bone. Thus, these fats may boost bone health and help prevent or slow osteoporosis. Omega-3 fats such as ALA also benefit cardiovascular health by reducing the risk of heart attack, lowering cholesterol and reducing blood pressure, according to the University of Maryland Medical Center.
Tips
Including walnuts in your daily diet can be a way to get more omega-3 fatty acids. Try sprinkling walnuts onto salads or into a bowl of cereal in the morning. Walnuts can be consumed raw or roasted as a snack and can be added to trail mix. Add walnuts to baked goods, stir-fries and casseroles. Another option is to grind walnuts into walnut butter and use this in place of peanut butter.
Member Comments