Walnuts- a good option pregnant and post-partum women

23/06/05 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.

The American Heart Association recommends eating fish at least two times a week. However, according to the National Marine Fisheries Service, most Americans consume only about one serving of fish per week.

For more than a dozen years and counting, research by highly-respected scientific and clinical experts continues to reveal that just a handful of walnuts daily can play a significant role in reducing the risk of heart disease by lowering cholesterol, reducing inflammation and improving arterial function. A recent study conducted in Australia also shows that, for patients with type 2 diabetes, a diet including walnuts can reduce LDL "bad" cholesterol by as much as 10 percent while helping reduce insulin resistance.

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.