Pecans are a good source of plant-based omega-3s (specifically ALAs) in a diet. In addition to pecans, walnuts and macadamia nuts are a good source of omega-3s. Omega-3s are a type of polyunsaturated (“healthy”) fat that cannot be made by the body and must be obtained instead through diet.
- Omega 3s are a component of cell membranes
- The body gets energy from fats such as omega-3s
- Levels of omega-3s are especially high in certain parts of the body such as the eye and brain
The other major class of polyunsaturated fats is omega-6s. In the United States, it is common to consume omega-6 fatty acids in larger quantities than omega 3-s. A high ratio of omega-6 to omega-3 fats is considered detrimental to health and could cause health problems such as cardiovascular disease. This is why it’s so important to consume foods that contain omega-3 fatty acids, such as pecan halves and chopped pecan pieces, on a regular basis.
The main types of omega-3 fatty acids are EPA (eicosapentaenoic acid), DHA (docosahexaenoic), and ALA (alpha-linolenic acid). In addition to certain types of nuts, omega-3s can be found in foods such as fish and flaxseed. ALA is derived from plant sources such as nuts and seeds, whereas EPA and DHA are mainly found in fish. ALAs are primarily used by the body for energy; since it can only convert to EPA and DHA in very small amounts. Nevertheless, ALAs do contribute to the body’s total amounts of EPA and DHA, which have been the most studied fatty acids in regards to health benefits. Pecan nuts contain about 186 mg of ALA in a 30 g serving size.
Health Benefits of Omega-3s in Pecans
People who eat more omega-3s and have a healthy omega-3 to omega-6 ratio have been found to have lower risks of developing certain chronic diseases. Here are potential health benefits of pecans and omega-3 fatty acids:
The bottom line is that pecans are a good source of ALA, a plant-based omega-3 fatty acid. It is important to bump up your intake of omega-3s by eating foods such as pecans since they must be obtained through the diet. Remember that pecans only contain one type of fatty acid (ALA); including other sources of omega-3s in your diet, such as fish, will help you achieve a balanced diet. Overall, eating pecansa handful a daycan boost your intake of omega-3s to help curb potential health problems down the road.
FAQs
Pecans are a good source of plant-based omega-3s (specifically ALAs) in a diet. In addition to pecans, walnuts and macadamia nuts are a good source of omega-3s. Omega-3s are a type of polyunsaturated (“healthy”) fat that cannot be made by the body and must be obtained instead through diet.
Are pecans a good source of omega-3? ›
Pecans also contain omega-3 fats, which can help ease the pain of arthritis by reducing inflammation. The magnesium, calcium, fiber, vitamin E, and zinc in pecans also give the nuts anti-inflammatory properties.
Which nut is highest in omega-3? ›
Nut oils also are a good source of healthy nutrients, but they lack the fiber found in whole nuts. Walnut oil is the highest in omega-3s.
How many walnuts should I eat a day for omega-3? ›
Transform your diet one handful of walnuts at a time! Walnuts provide 2.5 grams of Omega 3 in a single one-ounce serving, which is more than the amount required to fulfill your daily needs for this essential and beneficial fatty acid.
Can I get enough omega-3 from nuts? ›
You can get adequate amounts of omega-3s by eating a variety of foods, including the following: Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines) Nuts and seeds (such as flaxseed, chia seeds, and walnuts)
Is it okay to eat pecans every day? ›
“Eating a handful of pecans each day can help satisfy cravings for unhealthy snacks and provide a nutritious boost to any meal. Furthermore, pecans can also be included as part of a healthy diet when combined with other nutrient-rich foods in moderation.”
How many pecans should you eat a day? ›
Like many other nuts, pecans contain a high percentage of fat and can lead to diarrhea if too many are eaten in a short amount of time. Over-consumption may also lead to digestive issues like gas and bloating. Recommendation: One ounce (15-19) pecan halves per day.
What fruit is very high in omega-3? ›
Kiwifruit, papaya, avocados, berries, and oranges contain a good amount of Omega-3 fatty acids. However, one should note that one can't completely rely on these fruits to fulfill their Omega-3 needs! Make sure you also include fish, walnuts, chia seeds, and flaxseeds among others in your daily diet.
What is the number one healthiest nut? ›
1. Almonds. Relatively low in calories, almonds are an excellent food for health due to their protein, fiber, vitamins, and minerals.
Are eggs high in omega-3? ›
You bet they do. Eggs are mother nature's incredible and edible source of Omega-3 fatty acids, providing on average, 180mg per serve (2 eggs). Of this amount, 114mg is the long-chain type of omega-3 fatty acid – which represents between 71-127% of the desired intake for adults.
Avocados are not a rich source of omega-3 fatty acids. Like other non-animal sources of omega-3 fatty acids, avocados contain the omega-3 fatty acid ALA, which your body does not use as effectively as EPA and DHA. These more beneficial types only come from animal-based sources, such as fatty fish.
Does baking destroy omega-3 in walnuts? ›
Studies show that a short cook time 15–20 minutes at 400 degrees Fahrenheit in an oven did not affect the omega 3 content significantly. If you want to be safe, steam your sources of omega 3. There are also plant sources of omega 3 like Brussels sprouts, avocados, walnuts that do not require much cooking.
Are pecans better than walnuts for omega-3? ›
Walnuts are a better source of Omega-3 fatty acids, B vitamins, and iron; they also have 1 gram more of protein and polyunsaturated fats. Pecans are a better source of potent antioxidants, and they have 1 gram more of fiber and contain more monounsaturated than polyunsaturated fats.
What medications should not be taken with omega-3? ›
Possible interactions include:
- Anticoagulant and antiplatelet drugs, herbs and supplements. These types of drugs, herbs and supplements reduce blood clotting. ...
- Blood pressure drugs, herbs and supplements. ...
- Contraceptive drugs. ...
- Orlistat (Xenical, Alli). ...
- Vitamin E. Taking fish oil can reduce vitamin E levels.
How long does it take for an Omega-3 deficit to resolve? Depending on the severity of the deficiency, it may take anywhere from 6 weeks to 6 months to restore omega-3 levels and observe results.
Which is healthier walnuts or pecans? ›
As you can see, walnuts and pecans are both winners in terms of nutritional value. While pecans have fewer calories and more fiber, walnuts offer a higher degree of protein. Whichever you choose, you'll enjoy heart-healthy nutrition with anti-inflammatory, antioxidant, and healthy cholesterol properties.
What organ are pecans good for? ›
Pecans are also uniquely high in good fats and other heart healthy nutrients which is why this special nut is certified by the American Heart Association's® Heart-Check Program.
Are pecans a superfood? ›
According to researchers at Texas A&M University, pecans may help prevent obesity, reduce inflammation, and increase energy consumption; and together with their high nutrient content, these benefits put them in the superfood category.
