If you’re looking to add Omega 3 fatty acids to your diet, look no father than walnuts. Most of us do not get enough Omega 3 fats, and walnuts are very rich source. In fact, walnuts have the highest Omega 3 content by far among all tree nuts. This article explains the importance of Omega 3 derived from plant based fats, and treats you to a unique walnut pate’ recipe and an important warning on which walnuts to avoid.
Why Omega-3 is important
Omega 3 is an essential nutrient, which means it is vital but the body cannot produce it and has to get it from food sources. Omega 3 from plant foods comes in the form of alpha-linolenic acid (ALA). Ironically, our bodies’ cells contain ALA naturally. But we have to supply the Omega 3 from outside. And as vital for cellular health as ALA is, more is probably better.
Fatty fish, such as cold water salmon and sea tuna, deliver Omega 3 from eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). But the body can also convert plant and nut based ALA to EPA and DHA. Since ALA alone is vital to cellular health, the bonus with plant or nut derived Omega 3 is that you get the benefits of ALA while avoiding potential health hazards. These hazards include farmed fish, GMO franken-salmon, and tuna containing mercury and other toxins that have infested our oceans.
Even mainstream medicine and the FDA acknowledge the importance of Omega 3 for heart health, and this includes stroke prevention as well. Our cells house ALA to help convert glucose into energy. Omega 3 has many other benefits, including anti-aging properties and cancer prevention. ALA is able to cross the blood brain barrier and carry Omega 3 fatty acids to your brain which craves them.
Have you looked closely at a walnut’s outer shell? It resembles the human brain! People with various brain or mental disorders such as depression, ADHD and even schizophrenia exhibit low Omega 3 content in their blood. Omega 3 and ALA are also important for preventing macular degeneration and other eye problems.
Study results are mixed regarding Omega 3 and osteoporosis, irritable bowel syndrome, and aging. Regardless of those study results, it’s safe to assume that all these issues are at least partially addressed with Omega 3 and ALA.
Here is that Walnut Pate’ Recipe
– 1 cup walnuts
– 1/2 cup minced shallots
– 1/2 cup unsalted butter (organic)
– 1/4 pound shiitake mushrooms, chopped
– 1/4 pound crimini mushrooms, chopped
– 1/4 pound portobello mushrooms, chopped
– 1 tablespoon roasted garlic puree
– 1/4 cup chopped fresh Italian parsley
– 1 tablespoon chopped fresh thyme
– 1/2 teaspoon salt
– 1/2 teaspoon white pepper
– 2 tablespoons extra-virgin olive oil
1.Preheat oven to 350 degrees F (175 degrees C). Spread walnuts in a single layer on a cookie sheet. Toast for 10 minutes, or until fragrant and lightly browned.
2.In a large saute pan, cook shallots in butter over medium heat until translucent. Then add chopped mushrooms, garlic, parsley, thyme, salt, and pepper. Cook, stirring often, until most of the liquid has evaporated.
3.Process toasted walnuts and olive oil in a blender or food processor until mixture forms a thick paste. Spoon in the cooked mushroom mixture, and process to desired texture.
4.Pack mixture into well-oiled ramekins or bowl. Cover with plastic wrap, and refrigerate for a few hours or overnight.
Walnut pieces make great salad toppings, especially with a bit of Amish blue cheese chunks. Or simply mix a bunch of organic raisins with walnut pieces and munch as a snack food. But read the warning below before taking this snack recommendation.
Due to the lobbying efforts of Dow Chemical, non-organic walnuts from California have become risky. Sulfuryl fluoride, a rather nasty chemical, is used to fumigate walnuts and raisins while in storage after harvest. Not all California walnuts and raisins are fumigated with this toxic chemical, but there is no way to know which unless you determine the walnuts’ source and query that source regarding the use of sulfuryl fluoride (trade names Profume and Vikane) on their products. Otherwise it’s safer to simply buy organic walnut pieces to avoid this chemical which creates brain and bone damage.
You can get more specific details regarding this toxic chemical and how Dow managed to finagle its approval through the EPA and other government agencies to use it on California raisins and walnuts in the first source below.