{"id":38586,"date":"2025-10-05T11:00:00","date_gmt":"2025-10-05T08:00:00","guid":{"rendered":"https:\/\/www.craftoil.net\/?p=38586"},"modified":"2025-10-02T11:24:25","modified_gmt":"2025-10-02T08:24:25","slug":"voloski-horikhy-craftoil-mistiat-kompleks-omeha-3","status":"publish","type":"post","link":"https:\/\/www.craftoil.net\/en\/oils-en\/voloski-horikhy-craftoil-mistiat-kompleks-omeha-3\/","title":{"rendered":"Omega-3 in walnuts: how walnuts compete with fish"},"content":{"rendered":"\n

Omega-3 fatty acids are a group of polyunsaturated fats essential for many functions of the human body. They support the immune, nervous, digestive, and excretory systems. Certain subtypes of omega-3 also produce hormone-like compounds that reduce inflammation, regulate blood clotting, and help maintain healthy veins and arteries.<\/p>\n\n\n\n

Scientists have identified 11 different omega-3 fatty acids, but the most important are docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA). Since the human body cannot produce these on its own, a deficiency can lead to worsening of chronic conditions, fatigue, poor skin and hair health, and other negative symptoms. That\u2019s why it is crucial to include omega-3 rich foods in your daily diet.<\/p>\n\n\n\n

Fish or walnuts: which has more omega-3?<\/h2>\n\n\n
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\"Walnuts\"<\/a><\/figure>\n<\/div>\n\n\n

It is widely believed that the best source of omega-3 fatty acids is seafood, particularly oily fish. Indeed, salmon, trout, and other fish from the salmon family are rich in these healthy fats. However, walnuts contain significantly more omega-3.<\/p>\n\n\n\n

For example, atlantic salmon contains about 2.68 g of omega-3 per 100 g of meat, along with vitamins PP, E, D, and minerals such as chromium, copper, cobalt, and selenium. Farmed salmon has almost half the amount \u2014 about 1.4 g per 100 g. Trout provides even less \u2014 about 0.94 g per 100 g.<\/p>\n\n\n\n

By comparison, 100 g of fresh walnut kernels contain an impressive 9.08 g of omega-3. In addition, walnuts are a rich source of omega-6 and omega-9 fatty acids, vitamins PP, E, B, and the rare vitamin K. They also provide key minerals such as potassium, calcium, magnesium, zinc, iron, and phosphorus.<\/p>\n\n\n\n

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