Is Walnut A Good Source Of Omega 3? How Much Omega 3 In Walnuts?

Is Walnut A Good Source Of Omega 3

Omega 3 is an important nutrient that is beneficial for your heart and overall cardiovascular health.

So, the question is – is walnut a good source of omega 3? Can you easily get your essential fatty acids from walnuts?

There is more to walnuts than what many people know, so it is good to investigate just how healthy it is. Let’s take a look at the omega 3 in walnuts and some things to keep in mind when eating these nuts.

Is Walnut A Good Source Of Omega 3?

The answer to that is a resounding yes!

Walnuts are indeed a good source of omega 3, specifically alpha-linolenic acid or ALA. This is a plant-based source of omega 3 EFA or essential fatty acids.

In fact, one serving (an ounce) of walnuts contains as much as 2.5 grams of this beneficial ALA.

It is important to note, however, that there are 3 types of omega 3 fatty acids. These include ALA, DHA and EPA.

Now, omega 3 is not something that your body can make on its own. Thus, it needs this nutrient from the foods you eat.

As for DHA and EPA, these are obtained from fatty fish such as trout, mackerel, and salmon. As for ALA, you can get it from plant-based sources such as soybean oil, flaxseed, chia seeds, and yes, walnuts.

Omega 3 In Walnuts

Walnuts are definitely a good source of omega 3. However, they are also high in calories, so it is best to eat them in moderation, if you are trying to maintain a healthy weight.

Now, going back to the omega 3 from plant-based sources such as walnuts…

The body can convert ALA into DHA and EPA, which are beneficial for the heart. However, it is not always an efficient process. This is why only a small amount of ALA makes its way to becoming DHA.

It is all because of the omega 6 fatty acids that people often end in greater quantities, as compared with omega 3.

Because of this, people who depend on plant-based sources of omega 3 end up being low on both EPA and DHA largely due to the inefficient conversion. Hence, it is not enough that you eat walnuts for your omega 3 supply.

You also need to consume other omega 3 sources that are much easier for the body to convert to DHA and EPA such as fatty fish. These have a more active omega 3 in them.

However, for those who are vegans, it can help to take algae oil supplements. These contain DHA, as well, in addition to omega 3.


Walnuts are most certainly healthy nuts that are rich in omega 3. They are easy to snack on – you can eat them on their own or add to your cereal, baked goodies, or even make walnut butter or walnut milk.

The omega 3 in walnuts is what your body needs to maintain a healthy cardiovascular system. It also reduces your risk of inflammation, heart disease, and dementia.

Make it a habit to incorporate these nuts into your daily diet. It also helps to consume other foods that are rich in omega 3, which are more easily absorbed by your body and converted into DHA and EPA for your brain and heart health.

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