The content of Omega 3 in nuts depends heavily on the specific variety. Certain nuts have much higher concentrations than others. Another consideration to make in adding nuts to your diet is the type of Omega 3s they contain, as well as the other included health benefits of nuts.
Nuts Containing Omega 3
The nut with the highest concentration of Omega 3 fatty acids is the walnut. Walnuts contain much more ALA than any other variety. 1 oz. of English walnuts contains about 2.6 grams of Omega 3. Other nuts that contain trace amounts of ALA, in values lower than 1 gram per 1 oz serving include the following:
• Black walnuts
Most nuts do contain very low levels of Omega 3 fatty acids. The amounts are so miniscule, however, that it would be impossible to acquire your recommended dosage by eating them.
More Benefits And Shortcomings Of Nuts
Nuts have many more heart healthy benefits than only Omega 3. All nuts contain fiber, which is a useful way to maintain low cholesterol levels. They also contain vitamin E. Vitamin E has been shown to limit plaque build-up in arteries. This places you at lower risk for coronary artery disease, heart attack, or other chest pains. Plant sterols are found in nuts, as well. These help to lower cholesterol. L-arginine is present in nuts, and works to make vessel walls more flexible, making them less prone to blood clots.
It sounds as though nuts have quite a bit going for them. They certainly do, but unfortunately they cannot meet your Omega 3 requirements alone. English walnuts are the only nut that contains substantial amounts. They only contain ALA. The body’s only use for ALA is to convert it to DHA and EPA. Only after ALA is converted into another format is it beneficial to the body. This process is much less efficient than consuming direct sources of DHA and EPA.
Using A Supplement Instead of Relying On Omega 3 In Nuts
The easiest way to acquire an adequate amount of DHA and EPA safely is through a quality fish oil supplement. DHA and EPA are only found in nature in algae and deep sea oily fish. Eating fish multiple times per week to consume the recommended dosage would be expensive, impractical, and unsafe. Some species of fish are high in mercury and other toxins which can cause harmful side effects in people. Therefore, it is advisable to consume fish and nuts moderately, but rely on a supplement to reach your Omega 3 dosage goal.
The best supplement for your Omega 3 needs is Xtend-Life. This pure supplement contains only fish oil with no preservatives, additives, or flavorings (natural or artificial). It is manufactured using fresh tuna and hoki caught from the pristine waters between New Zealand and Antarctica.
By using fish from clean waters and thoroughly purifying the oil, Xtend-Life can provide you with a product that is 100% free from any metals or other harmful pollutants. At only $16.85 for a 60 capsule supply, Xtend-Life is more affordable and more effective than depending upon Omega 3 in nuts and fresh fish.