Of all tree nuts walnuts are the richest in Omega-3, an essential fatty acid which most of us are lacking in our diet. Omega-3 is an essential nutrient, meaning we must obtain it from our food as our body cannot produce it. Omega-3 from plant foods comes in the form of alpha-linolenic acid (ALA). The cells within our bodies naturally contain ALA, however we must obtain the Omega-3 externally (from the diet).
Plant sources of Omega-3
- Chia seeds
- Hemp seeds
Other common sources of Omega-3 are from fatty fish such as salmon and tuna. Fish contains Omega-3 in the form of eicosapentaeonic acid (EPA) and docosahexaeonic acid (DHA). The body partially converts plant and nut based ALA to EPA and DHA. ALA alone is vital for cellular health and is able to carry the Omega-3 to your brain.
The benefits of plant or nut based Omega-3 ALA is that you get it all whilst also avoiding potential health hazards from farmed fish, GMO fish and fish containing mercury and other toxins.
Benefits of Omega-3
The importance of dietary Omega-3 for heart health and stroke prevention has been strongly linked and promoted in mainstream medicine for years. Omega-3 has many other benefits including anti-aging properties, anti inflammatory, preventing macular degeneration and other eye problems and cancer prevention. Interesting studies have also been undertaken on people with various brain or mental disorders such as ADD and even schizophrenia, which display low Omega-3 content in their blood.
How can I incorporate more into my diet?
- Add walnuts or hemp seeds to salads
- Sprinkle chia, flax or hemp seeds over your breakfast
- Include them in smoothies
- Try making chia pudding for a healthy dessert or breakfast
Aleix Sala-Vila & Emilio Ros. Mounting evidence that increased consumption of α-linolenic acid, the vegetable n-3 fatty acid, may benefit cardiovascular health. Future Medicine.2011;6(4):165-169