5 Omega-3 Fatty Acids Full of Nuts and Seeds to Add to Your Plant-Based Diet


Omega-3 fatty acids promote heart health


  • Omega-3 fatty acids are essential for the body
  • A handful of nuts are packed with nutrients
  • It is recommended to eat nuts every day

Omega-3 fatty acids are extremely important to your body and general health. These play an important role in maintaining a healthy heart. Omega-3 fatty acids are also beneficial for your mind and sanity. Studies have shown that these can help manage symptoms of depression and anxiety. Better eye health, controlled risk of heart disease, controlled inflammation, less menstrual pain, healthy skin, and strong bones and joints are some notable benefits of omega-3 fatty acids. Many foods are naturally loaded with omega-3 fatty acids. But the maximum of these sources are animal products. Here are some omega-3 nuts and seeds that can be part of your vegetarian or plant-based diet.

Nuts and seeds loaded with omega-3 fatty acids

1. Walnuts

Walnut is loaded with several essential nutrients. It is one of the best plant sources of omega-3 fatty acids. It’s also rich in antioxidants. Some of the health benefits of walnuts are: reduced inflammation, low blood pressure, healthy weight management, controlled risk of type 2 diabetes, and is good for brain health.

Nuts are packed with essential nutrients
Photo credit: iStock

2. Flaxseed

Flax seeds are packed with essential nutrients and are helpful in providing them to vegetarians. These seeds are also loaded with protein and fiber that can help with weight loss. Flax seeds can provide you with omega-3s and can be added to your shakes, salads, and more.

Also Read: 5 Impressive Health Benefits Of Flaxseed

3. Pumpkin seeds

Many are unaware of the amazing health benefits pumpkin seeds can offer. These seeds are good sources of protein, iron, zinc, magnesium, calcium, folic acid, beta-carotene, omega-3 and omega-6 fatty acids.

Also Read: Pumpkin Seeds: 7 Amazing Health Benefits

4. Peanuts

Peanuts can also help with weight loss. These have a strong nutritional profile. Peanuts are an excellent source of vegetable protein, fiber, omega-3s, and several other essential vitamins and minerals. Choose unsalted and unfried peanuts for snacking.


Consumed in moderation, peanuts can help with weight management
Photo credit: iStock

5. Hazelnut

Protein, fiber, vitamin E, magnesium, thiamine, copper, vitamin B6, folic acid, potassium and zinc are some of the vitamins and minerals that hazelnuts provide. These contain a good amount of omega-6 and omega-9 fatty acids.

Also Read: Top Reasons Why You Must Eat Nuts Every Day; Know the health benefits and the best nuts that you should be eating

Disclaimer: This content, including advice, is for general information only. It in no way replaces a qualified medical report. Always consult a specialist or your own doctor for more information. NDTV assumes no responsibility for this information.


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