Walnuts are a rich source of the essential fatty acid alpha linoleic acid (ALA, C18:3 (n-3)), as well as other nutrients including tocopherols (vitamin E), fibres, arginine, vitamin B6, magnesium and zinc. The alpha linoleic acid content of walnuts is associated with beneficial health effects and this may be one reason that walnut consumption is associated with a reduced risk of cardiovascular disease. Alpha linolenic acid is able to induce cellular anti-inflammatory effects and this may benefit the consumer in a wide range of ways by protecting from the diseases of inflammation. One study investigated the effects of consuming 4 walnuts a day on levels of blood lipids in healthy subjects. Results from the study showed that the walnuts were able to significantly increase the blood levels of alpha linolenic acid in the subjects. In addition, the alpha linolenic acid metabolite eicosapentaenoic acid (EPA, C20:5 (n-3)) was also increased significantly. Consuming walnut may therefore improve essential fat status.
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