Walnuts provide the highest levels of omega-3 fatty acids, according to the Tufts University School of Medicine. Walnuts contain alpha-linolenic acid, the form of omega-3 fatty acids derived from plants. Omega-3 fatty acids demonstrate numerous health benefits including prevention of heart disease. Speak to your doctor or health care provider about the omega-3 benefits of walnuts if you have heart disease.
Omega-3 Fatty Acids
One oz. of walnuts contains 2.6 g of omega-3 fatty acids in the form of alpha-linolenic acid, according to Tufts University. The body converts alpha-linolenic acid into the more potent forms of omega-3 fatty acids; these include eicosapentaenoic acid, or EPA, and docosahexaenoic acid, better known as DHA, according to the University of Maryland Medical Center.
Health Benefits
The omega-3 fatty acids in walnuts decrease markers of inflammation in the body such as C-reactive protein, generally recognized as an indicator of heart problems, according to registered dietician Gloria Tsang of Health Castle. Research links inflammation to a host of serious chronic diseases, most notably those related to heart disease such as high blood pressure. The alpha-linolenic acid in walnuts also augments the elasticity of the blood vessels and lowers harmful LDL cholesterol.
Research
In 2005, researchers from Brigham and Women's Hospital and Harvard Medical School reviewed existing evidence to support the complementary role of alpha-linolenic acid in coronary heart disease treatment. The review concluded that clinical studies support the benefits of a daily intake of 2 to 3 g of alpha-linolenic acid -- the equivalent of 1 oz. of walnuts -- for "the primary and secondary prevention of coronary heart disease." This review appeared in the May issue of the journal "Alternative Therapies in Health and Medicine."
Warning
If you have diabetes, your body may lack the mechanisms necessary to successfully convert the alpha-linolenic acid from walnuts into EPA and DHA, according to the University of Maryland Medical Center. Also, some research indicates that alpha-linolenic acid may worsen the symptoms of macular degeneration. Finally, alpha-linolenic acid demonstrates some association with an increased risk of developing prostate cancer. Therefore, if you have any of these conditions, or if you are at risk of developing them, it is best to seek medical clearance before you add walnuts to your diet.
References
- Tufts University School of Medicine; Omega-3 Fatty Acids; March 2002
- University of Maryland Medical Center; Alpha-Linolenic Acid; Steven D. Ehrlich, N.M.D.; March 2009
- Health Castle; Health Benefits of Walnuts; Gloria Tsang, R.D.; March 2011
- "Alternative Therapies in Health and Medicine"; Does Alpha-Linolenic Acid Intake Reduce the Risk of Coronary Heart Disease? A Review of the Evidence; D. Mozaffarian; May 2005
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