Written by 12:40 pm Diet & Nutrition, Omega-3 rich foods

How to Incorporate More Walnuts Into Your Diet for Omega-3s


Walnuts are a fantastic plant-based source of omega-3 fatty acids. They help support brain function and reduce inflammation. They also contain protein, fiber and a variety of vitamins and minerals. For optimum health, incorporate more walnuts into your diet.

Here are some tips to help you do just that:

  • Include walnuts in your meals, snacks, or even sweet treats. You don’t have to miss out on dessert.
  • There are simple ways to add more walnuts to your daily routine. Get creative and enjoy the health benefits of walnuts!

Benefits of Eating Walnuts

Walnuts are great! They are full of omega-3 fatty acids which the brain needs. Eating walnuts lowers the risk of heart disease, helps keep cholesterol and blood sugar in check. Thus, adding more of these yummy nuts to your diet is great for you. So, why not?

Omega-3 fatty acids

Omega-3 fatty acids are essential for health and wellness. They’re found in fish, vegetable oils, and nuts. Walnuts are the most concentrated source of omega-3s in the form of alpha-linolenic acid (ALA). Our bodies can convert ALA into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). But, vegans and vegetarians need a reliable source of ALA. This is why walnuts are an ideal source!

Studies show that adding walnuts to your diet has many benefits, like:

  • Reducing inflammation
  • Improving heart health
  • Lowering bad cholesterol
  • Protecting against diseases
  • Preserving brain function
  • Providing anti-ageing benefits

Having several servings of walnuts each week ensures you get enough essential fatty acids.


Walnuts are loaded with protective antioxidants. They have higher antioxidant activity than other nuts. Polyphenols, found in walnuts, help protect against free radicals. Plus, they can benefit brain, gut, and immune system health. Vitamin E, also in walnuts, has antioxidant and anti-inflammatory properties. It helps protect against disease.

Phytosterols are compounds in walnuts that can reduce cholesterol levels and improve immunity. Eating more phytosterol-rich foods can reduce the risk of plaque build up in arteries, and improve cardiovascular health. Walnuts can act as a natural antiviral against certain bacteria and viruses.

Omega-3 fatty acids, present in walnuts (processed or not), are well-known for supporting good cardiovascular health. They reduce inflammation and can improve endothelial function. Omega-3 supplementation can also benefit the central nervous system. Lastly, walnuts can help control blood sugar levels, which is beneficial for those at risk of prediabetes or diabetes.


Walnuts are great sources of dietary fiber. There is both soluble and insoluble. Soluble helps digestion and lowers cholesterol. Insoluble helps reduce constipation and keeps the digestive system healthy. Just 28 grams (1 ounce) per day can give you health benefits!

Moreover, walnuts have high levels of phenolic antioxidants than other nuts and fruits/veggies. These phenolic components protect against free radicals, which can cause cells to be damaged and cancer. Eating walnuts regularly can reduce the risk of disease due to their antioxidant content, thus improving overall health.

How to Incorporate Walnuts into Your Diet

Walnuts are a top choice for Omega-3 fatty acids! They offer healthy fats and many health advantages. Here are some tips to get walnuts into your daily diet:

  • Consider adding them to smoothies, salads, and other dishes.
  • Or, just enjoy them as a snack. They’re a delicious way to get your nutrition and health on track!

Use walnuts as a topping on salads

Walnuts are a perfect salad topping! They have a delicious crunch to contrast bitter greens like kale or spinach. Nutrient-wise, walnuts are rich in omega-3 fatty acids, vitamin E, and minerals such as manganese, phosphorus, and magnesium. For the most benefit, pair walnuts with healthy proteins like grilled chicken or fish.

Don’t forget to use walnuts in dressings and sauces! Grind them into a paste and add to balsamic vinegar and olive oil for a yummy vinaigrette. You can also chop them and sprinkle on cooked grains like quinoa or rice. And don’t forget to add walnuts to baking recipes like muffins, breads, pancakes, or waffles for an extra crunch!

Add walnuts to oatmeal

Oatmeal is a good morning meal. Make it healthier with omega-3s by adding walnuts. Put a half cup of dry oats and ¾ cup of water in a pot. Heat it on the stove over medium heat. Stir in walnut pieces or break them into smaller pieces. Add honey, cinnamon, brown sugar, or other spices and sweeteners for extra flavour. When the oats are soft, serve with some extra walnuts on top for crunch.

Have this nutritious breakfast any day of the week. It’s yummy and will give you energy for the day.

Make walnut butter

Walnut butter is an easy and tasty way to enjoy walnuts. You just need a food processor or blender, some walnuts and a hint of sweetness! Use it as a spread on toast, crackers or muffins. Or, as a dip for fruit and veggies. Or, add it to smoothies or energy bars.

To make walnut butter:

  1. Get two cups of dry-roasted walnuts.
  2. Put them in the food processor and set to low. Process until it becomes pasty. This takes around five minutes. Scrape the sides with a spatula.
  3. Add honey, cocoa powder, cinnamon and/or sea salt. Process again until blended.
  4. If you want, add a neutral oil. This will keep it creamy when cool.
  5. Store your walnut butter in a container in the fridge. It will thicken when chilled. Remember to stir before using. Enjoy up to two weeks!

Use walnuts in baking

Walnuts are great in baking! Add them to cookies, muffins, brownies, and other quick-breads. Or mix them with pecans, almonds, and macadamia nuts. Walnut meal is also a tasty choice – it adds an extra crunch to pancakes and waffles. Sprinkle chopped walnuts on cakes and pies for a nutty taste. Finally, try using walnuts in savory dishes like pesto sauces for an adventurous twist!


Walnuts are awesome! Just 1/4 cup a day is all you need. They can be enjoyed in many ways – snack on them, add to salads, cereals, oatmeal, smoothie bowls, and even baking and desserts. Buy raw, unroasted walnuts for maximum nutrition. Get the most out of your omega-3s by having walnuts regularly!

Frequently Asked Questions

Q1: What are the health benefits of walnuts?

A1: Walnuts are a great source of healthy fats, including omega-3 fatty acids, which provide numerous health benefits such as reducing inflammation, boosting heart health, and improving brain function.

Q2: How can I incorporate walnuts into my diet?

A2: Walnuts can be incorporated into your diet in a variety of ways. You can add them to salads, oatmeal, yogurt, smoothies, or even as a snack. You can also use walnut oil as a substitute for other cooking oils.

Q3: Are there any risks associated with eating walnuts?

A3: Eating walnuts in moderation is generally safe and beneficial. However, walnuts are high in calories, so it is important to be mindful of portion size. Additionally, walnuts may interact with certain medications, so it is important to consult with your doctor before making any dietary changes.