If you are interested in augmenting your intake of omega-3 fatty acids, consider introducing nuts and seeds into your diet. Nuts and seeds require little to no preparation and can be an accessible, healthy snack. You can also use nuts and seeds to add flavor and texture to culinary dishes.
Omega-3 Basics
Omega-3 fatty acids are a type of essential fatty acid obtained from your diet, as your body does not produce them on its own. These fatty acids make up an important part of cell membranes throughout the body, and help cells communicate more effectively. Omega-3s form the basis of hormones that perform a variety of important functions, including blood clotting and inflammation. This class of essential fatty acids has links to lower risks of heart disease, stroke and conditions like rheumatoid arthritis, and may help protect against cancer and other diseases. The form of omega-3 fatty acids found in nuts and seeds is alpha-linolenic acid, or ALA. The University of Maryland Medical Center recommends adults consume 1 to 2 g of ALA per day.
Nuts and Omega-3s
Walnuts are a rich dietary source of ALA, reports the Linus Pauling Institute. An ounce of English walnuts contains 2.6 g of the fatty acid, while 1 oz. of black walnuts provides 0.6 g. An ounce of of pecans contributes 0.3 g of ALA, and the same serving of pistachios supplies 0.1 g, according to the Tufts University School of Medicine.
Seeds and Omega-3s
Flaxseed is a particularly rich source of ALA, with 1 tbsp. of the ground seeds providing 1.6 g of this fatty acid, reports the Linus Pauling Institute. Tufts University Medical Center notes that poppy, pumpkin and sesame seeds each provide 0.1 g of ALA per 1-oz. serving.
Considerations
While nuts and seeds are healthful foods, they are also calorically dense. In order to limit excess calories and avoid weight gain, the Mayo Clinic suggests using nuts in particular as a substitute for, not in addition to, the saturated fats found in meat and full-fat dairy products. In a study published in the June 2009 issue of the "American Journal of Clinical Nutrition," the authors found that a higher consumption of nuts was correlated with a lower risk of weight gain and obesity, suggesting that eating nuts as part of a balanced diet does not lead to weight gain.
References
- Harvard School of Public Health: Omega-3 Fatty Acids; An Essential Contribution
- Mayo Clinic: Nuts and Your Heart; Eating Nuts for Heart Health
- Linus Pauling Institute: Essential Fatty Acids
- Tufts University School of Medicine: Omega-3 Fatty Acids
- University of Maryland Medical Center: Alpha-Linolenic Acid
- "American Journal of Clinical Nutrition"; Prospective Study of Nut Consumption, Long-Term Weight Change, and Obesity Risk in Women; Maira Bes-Rastrollo, et al.; June 2009
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