The Easiest Way to Get Omega-3-Fatty Acids
Omega-3-Fatty Acids are a form of polyunsaturated fats which are essential for good health. The human body cannot make them on its own so omega-3 fats must be obtained from food.
Alpha-Linolenic Acid (ALA), the plant form of omega-3s found in walnuts, offers a variety of health benefits.
Simple Ways to Add Walnuts into Your Daily Life
- Add walnuts into pastas and stir-fries
- Mix walnuts into a salad
- Sprinkle walnuts on oatmeal, yogurt, or cereal
- Chopped walnuts add crunch and texture to fish chicken and wraps
- Tasty addition to baked goods such as muffins and breads
- 1 tablespoon of sugar and ¼ cup of sliced walnuts is a nutritious snack to satisfy your sweet tooth while providing important fats for health
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English walnuts -most consumed and commercially important |
Reasons to "Go Nuts" Over Walnuts:
- Walnuts contain healthy fats
- Inhibit intestinal absorption of cholesterol lowering total plasma cholesterol and LDL levels
- Important source of Vitamin E, protein, dietary fiber, and minerals such as magnesium and potassium
- Play an important role in heart health and disease prevention
- Restore arteries' elasticity
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Romans considered Walnuts "food for the gods" |
The U.S. FDA states, "Supportive but not conclusive research shows that eating 1.5 ounces per day of walnuts, as part of a low saturated fat, low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease."
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USDA recently updated the traditional food pyramid. Nuts are part of the pyramid! Check it out now at www.mypyramid.gov |
Cranberry Walnut Coleslaw
1 cup California walnuts, coarsely chopped
1 cup dried cranberries
2 cups red cabbage, finely sliced
2 cups green cabbage, finely sliced
1/4 cup thinly sliced red onion
1/3 cup cider vinegar
1/3 cup canola oil
1/3 cup sugar
*
1 tsp celery seed
Directions
Mix the dressing ingredients together. Put the coleslaw ingredients into a bowl and toss with the dressing. Cover and let refrigerate about 3 hours before serving. Stir and drain off all liquid before serving.
Recipe Courtesy of Marion Cunningham for the Walnut Marketing Board
*note: may use sugar substitute if desired
Senior Health and Fitness
