Do Walnuts Have Omega 3?

Obesity, insulin resistance, high blood pressure, Type 2 diabetes, cardiovascular disease and fatty liver -- all are becoming epidemic worldwide. This, from the journal "Gastroenterology Research and Practice," accompanies news that these diseases are in part a result of poor nutrition --- diets high in omega-6 and low in omega-3. Dietary changes, including eating more omega-3-rich foods such as walnuts, are needed.

Alpha-linolenic Acid

According to "Gastroenterology Research and Practice" walnuts are a main plant source of omega-3. The type of omega-3 in walnuts is different than that in fish and fish oil supplements. Fish oil contains eicosapentaenoic acid, EPA, and docosahexaenoic acid, DHA. Those two acids are the essential nutrients omega-3 provides the body. Plant sources of omega-3, such as walnuts, do not contain EPA or DHA. Instead, walnuts contain a type of omega-3 called alpha-linolenic acid, ALA. In the body, ALA is converted into EPA and DHA.

Fish Oil Alternative

The extra step of converting ALA into EPA and DHA makes plant-based omega-3 less efficient than fish oil, but it offers some advantages. For those with fish allergies, walnuts and walnut oil provide a needed alternative. Also, overfishing is reducing the availability and increasing the cost of fresh fish. Fish high in omega-3, such as trout and salmon, have much lower omega-3 content when commercially farmed than those caught in the wild. Plant-based omega-3 such as that in walnuts is a good alternative.

Promising in Disease Prevention

Alpha-linolenic acid may help reduce the risk of some diseases. ALA, according to the Mayo Clinic, might reduce blood cholesterol and keep blood vessels healthy. Mayo Clinic also reports that eating 1 1/2 ounces of walnuts each day may reduce the risk of heart disease. Switching to an ALA-rich diet may also lower blood pressure in those with hypertension. The University of Maryland Medical Center further reports research indicating that ALA supplementation, when combined with prescription medication, can be effective at treating inflammatory bowel disease. ALA has shown promise in easing arthritis, asthma and depression.

Remember

For general health, an adult should have 1 to 2 grams of ALA daily. Walnuts contain approximately 0.7 grams of ALA per tablespoon. To get the health advantages of walnuts, avoid sugar-coated or salted varieties. Walnuts are a high-calorie protein, so use them to replace less healthy proteins, such as cheese and red meat, instead of adding them to your diet.

Be on the safe side. If you have or suspect you have a serious medical condition, consult a physician before attempting to treat any condition with dietary changes alone.

Supplements can affect medicines you may already be taking, so talk to your doctor before adding them to your diet.