Food & recipes

Easy Ways to Get More Omega-3

Harness your health with this powerful fatty acid

You’ve probably heard that fatty fish like mackerel, salmon and sardines are good for you because they’re high in omega-3. But did you know walnuts are also a great source of this this powerful fatty acid – and they’re vegan!

We’ve teamed up with California Walnuts to bring you the facts about omega-3 and some simple ways to up your intake for better health and wellbeing.

So, what is omega-3?

Omega-3 is a family of polyunsaturated fatty acids that play important roles in the health of our bodies – particularly the heart and brain.

There are three main types of omega-3s: ALA (alpha-linolenic acid), which is mainly found in plants, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which can be found in animal foods and algae.

Your body cannot make omega-3 on its own, so it’s essential to have a regular supply in your diet, particularly if you’re vegan.

Fatty fish, fish oils, flax seeds, chia seeds, flaxseed oil and walnuts are all foods high in omega-3 fatty acids.

Why are California Walnuts good to include in your diet?

Walnuts are the only tree nut to contain significant amounts of the plant-based essential omega-3 fatty acid ALA (2.7g per 30g – approx a handful). Omega-3 ALA contributes to the maintenance of normal blood cholesterol levels and California Walnuts have the heart-healthy seal of approval from the heart health charity Heart UK.

Eating walnuts as part of a healthy diet may decrease your risk of heart disease. According to Heart UK, heart disease is the number one cause of death in the UK with 160,000 people dying from heart and circulatory disease every year.

When eaten as part of a Mediterranean dietary pattern (a diet rich in fish, vegetables, fruits, whole grains, olive oil and nuts, legumes and beans) walnuts may lower the risk of both heart disease and stroke.

A recent study by PERDIMED found that a Mediterranean diet including tree nuts, primarily walnuts, was associated with a 30 percent lower risk of cardiovascular events (heart attack, stroke or death) and specifically a 46 percent lower risk of stroke, when compared to a low-fat diet.

How can I include walnuts in my diet?

A handful (around 30g) is all your need to enjoy the benefits of walnuts as a tasty snack, or try including them in delicious recipes like these four heart healthy recipes. Each is lower in saturated fat and salt, which eating too much of can raise cholesterol, risk of heart disease and blood pressure.

Ready to get cooking? Here’s some easy recipes to up your omega-3s with California Walnuts

Walnut Breakfast Hash

Walnut Breakfast Hash recipe by California Walnuts

Hasselback Squash with Walnut Crumb

Hasselback Squash with Walnut Crumb recipe by California Walnuts

Salmon, Pickled Walnut & Cabbage Poke Bowl

Salmon, Pickled Walnut & Cabbage Poke Bowl recipe by California Walnuts

Frozen Walnut & Raspberry Ripple Yoghurt

Frozen Walnut & Raspberry Ripple Yoghurt recipe by California Walnuts

Did you know?

If you combine mushrooms and California Walnuts in a food processer and then pulse to a crumb, you create ‘walnut mince’ which can also be used as a meat substitute in many recipes.

For great tasting walnuts all the time, keep them in the fridge for up to 6 months, or the freezer for up to 12 months.

You can check if your walnuts are from California as they will say Produce of California or Produce of USA on the pack.

For more information on California Walnuts, omega-3 ALA and recipe inspiration visit californiawalnuts.co.uk.