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Walnuts are a tasty great source of Omega-3

Wednesday, June 22, 2011 by: Paul Fassa
Tags: walnuts, omega-3s, health news

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(NewsTarget) Walnuts are very rich in Omega-3, an essential fatty acid which most are lacking in their diets. Walnuts have the highest Omega-3 content by far among all tree nuts. This article will explain the importance of Omega-3 contained in the alpha-linolenic acid (ALA) of plant and nut based fatty acids. And you will be treated to a unique walnut pate' recipe near the end of this article.

Why Omega-3 is Important

Omega-3 is an essential nutrient, which means it's vital but the body cannot produce it. It has to come 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. 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 with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The body partially converts plant and nut based ALA to EPA and DHA. ALA alone is vital to cellular health. With plant or nut Omega-3 ALA, you get it all while avoiding the potential health hazards from farm fish, GMO franken-salmon, and tuna containing mercury and other sea infested toxins.

Even mainstream medicine and, would you believe, the FDA acknowledge the importance of Omega-3 for heart health. That 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 the Omega-3 to your brain.

Have you looked closely at a walnut's outer shell? It resembles the human brain. People with various brain or mental disorders such as ADD and even schizophrenia exhibit low omega-3 content in their blood. ALA and Omega-3 are also important for preventing macular degeneration and other eye problems.

Other studies are mixed regarding osteoporosis, irritable bowel syndrome, and aging. Regardless of those study results, it's safe to assume that all those issues are at least partially addressed with Omega-3 and ALA.

Here is the 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.

And 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.

Sources include the following:

Walnuts and omega-3 and more from World's Healthiest Foods http://www.whfoods.com/genpage.php?tname=foo...

Walnut general health benefits http://www.goldriverorchards.com/Omega-3-Wal...

Walnuts as brain food (study) http://www.sfn.org/index.aspx?pagename=news_...

Omega-3 benefits from University of Maryland Med http://www.umm.edu/altmed/articles/omega-3-0...

About Alpha Lipoic Acid (ALA) http://altmedicine.about.com/od/alphalipoica...

Harvard School of Health http://www.hsph.harvard.edu/nutritionsource/...

About the author

Paul Fassa is dedicated to warning others about the current corruption of food and medicine and guiding others toward a direction for better health with no restrictions on health freedom. You can visit his blog at http://healthmaven.blogspot.com

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