Walnuts are a rich source of ALA omega-3 fat
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There are three key types of omega-3 fats we need to get from our food – ALA, EPA and DHA. Veg oils, nuts and seeds are a rich source of ALA, but the best sources for EPA and DHA are sardines, salmon and mackerel. For vegans/vegetarians, microalgae supplements might be useful, although more research is needed, says the Vegan Society. Some experts suggest vegans should consume twice the recommended amount of ALA instead each day – around 1 tbsp ground linseed, plus six walnut halves.