This Article is From Aug 13, 2020

5 Nuts And Seeds Loaded With Omega-3 Fatty Acids You Must Add To Your Plant-Based Diet

Omega-3 fatty acids can offer you several health benefits including better mental health, reduced rick of heart disease and more. Here are some nuts and seeds loaded with omega-3 fatty acids.

5 Nuts And Seeds Loaded With Omega-3 Fatty Acids You Must Add To Your Plant-Based Diet

Omega-3 fatty acids helps boost heart health


  • Omega-3 fatty acids are essential for the body
  • A handful of nuts are loaded with nutrients
  • It is advised to eat nuts daily

Omega-3 fatty acids are extremely important for your body and overall health. These play a vital role in maintaining a healthy heart. Omega-3s are also beneficial for your mind and mental health too. Studies have shown that these can help manage the symptoms of depression and anxiety. Better eye health, controlled risk of heart disease, controlled inflammation, reduced menstrual pain, healthy skin and strong bone and joints are some notable benefits of omega-3 fatty acids. Several foods are naturally loaded with omega-3 fatty acids. But the maximum of these sources are animal-based products. Here are some nuts and seeds loaded with omega-3 fatty acids that can be part of your vegetarian or a 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-based sources of omega-3 fatty acids. It is also rich in antioxidants. Some of the health benefits of walnuts include - reduces inflammation, low blood pressure, healthy weight management, controlled risk of type-2 diabetes and are good for brain health.


Nuts are power-packed with essential nutrients
Photo Credit: iStock

2. Flaxseeds

Flaxseeds are packed with essential nutrients and are helpful in providing these to vegetarians. These seeds are also loaded with protein and fibre which can assist in weight loss. Flaxseeds can offer you omega-3 and can be added to your shakes, salads and much more.

Also read: 5 Impressive Health Benefits Of Flax Seeds

3. Pumpkin seeds

Many are not aware of the amazing health benefits pumpkin seeds can offer. These seeds are a good source of protein, iron, zinc, magnesium, calcium, folate, beta-carotene, omega-3 and omega-6 fatty acids.

Also read: Pumpkin Seeds: 7 Amazing Health Benefits

4. Peanuts

Peanuts can also help in weight loss. These have a strong nutritional profile. Peanuts are an excellent source of plant-based protein, fibre, omega-3 and several other essential vitamins and minerals. Choose unsalted and non-fried peanuts for snacking.


If consumed in moderation, peanuts can help in weight management
Photo Credit: iStock

5. Hazelnut

Protein, fibre, vitamin E, magnesium, thiamin, copper, vitamin B6, folate, potassium and zinc are some the vitamin and minerals hazelnuts can offer. These contain a good amount of omega-6 and omega-9 fatty acids.

Also read: Top Reasons Why You Must Eat Nuts Daily; Know Health Benefits and Best Nuts You Should Be Eating

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.