Roasted Walnuts (Unsalted)

1. Whether pregnant or not, if you are trying to consume essential omega-3 fatty acids, and you are concerned about the mercury content in some fish, plant food sources of omega-3s, such as walnuts, are an effective option. Just one ounce of walnuts - a handful - contains 2.5 grams of omega-3s, which more than satisfies the recommendation by the Food Nutrition Board of the National Academies' Institute of Medicine that women consume 1.1 grams per day of alpha-linolenic acid (an omega-3 fatty acid). According to experts, omega-3s are essential for the optimal development and function of every cell in our bodies. While the type of omega-3s found in walnuts, and other plant sources such as flaxseed and dark leafy field greens, are different from the type of omega-3s found in fish, leading researchers say the omega-3s from plants have many similar benefits to those found in fish. Since our bodies cannot produce these vital omega-3s, we have to get them from the foods we eat. A convenient, delicious and satisfying way to easily get your omega-3s from a whole food, walnuts also contain a host of other nutrients essential to your health, including vitamins, minerals, protein and antioxidants.

2. Including healthy fats in your diet is one of the key messages of the new individualized "MyPyramid Plan" of the USDA. The new symbol and interactive food guidance system incorporate recommendations from the 2005 Dietary Guidelines for Americans, which stress the need for consumers to be more aware of the benefits of polyunsaturated fat in order to achieve a healthy diet. When it comes to this subject, more people need to know fish are not the only source of essential fatty acids. In the MyPyramid section on why it is important to include fish, nuts and seeds in your diet, it is suggested that, "Some nuts and seeds (flax, walnuts) are excellent sources of essential fatty acids." These fatty acids are in fact the omega-3 fatty acids. The 2005 Dietary Guidelines suggest that people consume the majority of their daily fat calories from sources of polyunsaturated and monounsaturated fatty acids. Plant sources of omega-3 fatty acids such as walnuts are specifically noted. This recommendation by the USDA reaffirms the recommendations made by other authoritative bodies such as the American Heart Association, the FDA and the National Academies of Science. "It is an important and positive step that the new dietary guidelines recognize the role that healthy fats play in the prevention of cancer and other chronic diseases. As a beneficial alternative to marine sources, walnuts are one of the best sources of alpha-linolenic acid - the plant form of omega-3 fatty acids, which are essential for optimum health," said Ritva Butrum, Ph.D., Senior Science Advisor at the American Institute for Cancer Research. Walnuts offer the correct types and balance of essential fats and are unique as one of the most nutrient-dense (and delicious and versatile) whole food sources of omega-3 fatty acids. "I am convinced that if people eat the proper diet they will have more reduction in their heart risk than just taking a medication," says Dr. Anderson Morris, cardiovascular surgeon at HealthSouth Medical Center. "Walnuts are a very good source of antioxidants, vitamins, fiber, and omega-3 fatty acids. That's why I tell my patients that eating walnuts is like wearing a seat belt for your heart."

3. A new study done in Australia shows that eating a handful of walnuts every day can help patients with type 2 diabetes achieve recommended intakes for polyunsaturated fatty acids (such as omega-3s), critical to protecting the heart. Findings of this study are published in the July 2005 issue of the Journal of the American Dietetic Association (JADA), under the title, "Structured Dietary Advice Incorporating Walnuts Achieves Optimal Fat and Energy Balance in Patients with Type 2 Diabetes Mellitus" Commenting on this study, Marion J. Franz, MS, RD, LD, CDE, former director of nutrition and health professional education at the International Diabetes Center, says, "It is important and challenging, for people with type 2 diabetes to eat the right types and balance of fats. The fact that achieving nutrition goals became easier by including walnuts is helpful and useful news for persons with diabetes, and the clinicians and diabetes educators who provide nutrition counsel." Eating walnuts as part of one's overall diet has been trumpeted again for people developing Type 2 Diabetes Mellitus - this time with a study published in the July issue of the Journal of the American Dietetic Association. The study follows another report published late last year in the international journal, Diabetes Care, which highlighted the importance of eating a handful of walnuts a day. Walnuts are rich in polyunsaturated fats, Omega oils and vitamins.