Omega-3 fatty acids play an important role in our overall health. These help in maintaining a healthy heart and brain.
Previous studies have found that Omega-3 fatty acids help manage symptoms of anxiety and depression. Other benefits include healthy skin, bones, and joints, reduced menstrual pain, controlled inflammation, lowered risk of heart disease, and better eye health.
Some foods are naturally rich in omega-3 fatty acids, but the richest sources come from animal-based products. If you're on a plant-based diet, however, don't fret. Here are some seeds and buts loaded with omega-3s.
Hazelnuts
Hazelnuts are a chockfull of vitamins and minerals, including zinc, potassium, folate, vitamin B6, copper, thiamin, magnesium, vitamin E, fiber, and protein. They also contain a decent amount of omega-9 and omega-6 fatty acids.
Peanuts
It is widely believed that peanuts aid in weight loss due to its strong nutritional profile. These nuts are a great source of omega-3, plant-based protein, fiber, and several other essential vitamins and minerals. And while salted peanuts are tastier to eat, choose non-fried and unsalted ones for snacking.
Flaxseeds
The essential nutrients found in flaxseeds are a good choice for vegetarians. These seeds are fiber-rich and protein-filled, which can help with your weight loss goals. Flaxseeds contain omega-3 too, and you can incorporate these to your salads, shakes, and other foods.
Pumpkin seeds
Pumpkin seeds are often thrown out, but did you know that they are a great source of omega-3 and omega-6 fatty acids? These seeds also contain beta-carotene, folate, calcium, magnesium, zinc, iron, and protein.
Walnuts
Walnuts are one of the best plant-based sources of omega-3s. These are also great antioxidants. The essential nutrients found in walnuts are known to help control diabetes and helps in weight management. It can also help lower blood pressure and reduce inflammation, as well as promote good brain health.
Other than nuts, Omega-3s can be found in other foods as well, such as:
- Fortified foods: soy drinks, milk, certain infant formulas, juices, yogurt, and eggs
- Plant oils: canola oil, soybean oil, and flaxseed oil
- Fish and other seafood: sardines, herring, tuna, mackerel, and salmon
To supplement the body with more omega-3 fatty acids, you can also take dietary supplements. Omega-3 food supplements are common in the marketplace, such as cold liver oil, krill oil, fish oil, and algal oil (a vegetarian source that comes from algae). Taking omega-3 supplements regularly provides a healthy dose of this essential fatty acid.
