By      17-Jun 2020       Reading Time: 4 Mins


Fats are essential for weight management. Yes! You heard us right. Your body requires a daily dose of essential fatty acids to perform various vital functions that may include reducing inflammation, supporting heart health and weight loss- the list is long. Contrary to popular belief, not all fats are bad. In fact, incorporating a moderate amount of good stuff (think nuts, seeds, avocado and vegetable oils) is key to adding good fats to your diet. But, you should be aware of what kind of dietary fats to choose from. Let us introduce you to our Team Good Fat with one of the crucial members- California Walnuts.

Team Good Fat

Along with protein and carbs, fats are an essential component of any smart eating regimen. Good fats are a source of essential fatty acids, compounds needed to maintain an ideal weight, optimal health and normal physiological functions. The good fats to include in your diet should be unsaturated fats, which are readily found in nuts, seeds, fatty fish, olives, and avocado. Omega-3 fatty acids are a specific type of polyunsaturated fat that’s consistently praised for its heroic health perks. 

Omega-3 Fatty Acids

Omega-3s are essential fatty acids. That means our body does not make them on its own, so we need to obtain them through diet. There are three forms of omega-3s. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) come from sea-food sources, like salmon, mackerel, and trout. ALA (alpha-linolenic acid) comes from plant-based sources such as walnuts, chia seed, flaxseed, and vegetable oils. 

California Walnuts Hands Down!

When it comes to tree nuts, California Walnuts have the highest ALA content (2.5 grams per 28 grams/ handful). Studies show that eating foods rich in omega-3s may help reduce risk factors for heart disease, including blood pressure and cholesterol. 

Team Good Fat Pairing

  • Sprinkle a handful of walnuts onto salad, oatmeal, yoghurt and pancakes.
  • Avocado toast with toasted Walnuts = YUM
  • More than 75% of fats in avocados is “good” unsaturated fat
  • Get in your oh-so-good omegas by enjoying a handful of walnuts as an afternoon snack and by adding them into meals for some satisfying crunch
  • Walnut encrusted salmon- chop it, top it and bake it. Salmon is rich in marine-based Omega 3 Fatty Acids.
  • Walnuts with olive oil vinaigrette- Extra virgin olive oil is one of the richest sources of monounsaturated fatty acids.

The above pairings of the team good fat with walnuts may ensure optimum health, vitality, and unmatched energy levels! So, do not eliminate fats from your diet thinking they are weight inducing. Instead, include the good ones such as California walnuts in your diet to achieve overall wellness. 

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