Walnuts are the only tree nut to contain a significant amount of alpha-linolenic acid (ALA), the plant-based omega-3 essential fatty acid. As one of the best plant food sources of omega-3s, a 30 gram serving of walnuts provides 2.7 grams of ALA. In addition to essential ALA/omega-3 fatty acids, 30 grams of walnuts (a handful) offers 4.4 grams of protein and 1.4 grams of fibre.
Most consumers don’t get enough dietary fibre, which promotes healthy bowel function and helps you feel full – a key component in maintaining a healthy weight.
There are three main omega-3 fatty acids:
- Alpha-linolenic acid (ALA)
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
Omega-3s cannot be made in the body, so they must come from food.
EPA and DHA are found in fatty fish, including salmon, mackerel, and trout.
ALA is found in plant-based foods, such as walnuts, flaxseed, soybean oil and canola oil.