Many people have heard that they can get their Omega 3 Essential Fatty Acid requirements by eating 5 walnuts a day. Well, apparently it matters what kind of walnut you eat. The National Academy Of Sciences states that the AI ( Adequate Intake ) of Omega 3 EFAs for men is 1.6 grams a day and 1.1 grams per day for women.
1 ounce of Black Walnuts has only 0.6 grams of Omega 3 EFAs.
1 ounce ( 28.34 grams) of English Walnuts has 2.5 grams of Omega 3 EFAs. That is about 7 English walnuts or 14 halves.
That will add 185 calories and and 4 grams of protein to your diet. In comparison 1 tablespoon of whole brown flaxseeds ( you need to grind it before eating it ) which also has about 2.5 grams of Omega 3 EFAs, will only add 55 calories and about 2 grams of protein to your diet.
If you are watching your weight flax seeds are the better choice as an Omega 3 source. On the other hand, if you are not watching your weight English walnuts are easier to get and easier to eat.
Happy Omega-3 Awareness Day!
just kidding… but hooray for another blog post!
Well if you are traveling and stuck somewhere where you can’t find flax seeds but you can get walnuts you will be happy I made this post 🙂
Who eats just 7 walnuts?… 😉
I’m beginning to think I’m vastly over-nourished…
PW