Walnuts are significantly higher in Omega-3 fat than any other nut, providing 2.5 grams per 1-ounce (28-gram) serving .
- Omega-3 fat from plants including walnuts is called Alpha Linoleic Acid ALA. It’s an essential fat, obtained through only diet.
- According to the Institute of Medicine, adequate intake of ALA is 1.6 g and 1.1 g/day for men and women respectively.
- Observational studies have shown that each gram of ALA you eat per day lowers risk of dying from heart disease by 10% .
- A daily 1.5-ounce (43-gram) serving of walnuts may help lower
- LDL
- VLDL cholesterol
- Triglyceride levels
which contribute to heart disease risk.
- One ounce of walnuts also gives you other nutrients, including magnesium, potassium, iron, calcium, sodium, and B vitamins.