7 omega-3 foods you can add to a plant-based diet

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Chia seeds are loaded with fiber and help maintain a healthy weight

Highlights

  • Omega-3 fatty acids are important for a healthy heart
  • Nuts and seeds can offer you omega-3 fatty acids
  • Most animal products contain omega-3s

Plant-based diets have gained tremendous popularity over the past year. This diet limits your intake of processed foods. The focus is on the consumption of fruits, vegetables, legumes, seeds and nuts. Plant-based diets offer numerous health benefits, including better heart health, lower risk of various diseases, and weight loss. Many fear that they are missing out on the nutrients that are largely contained in animal products. Similarly, omega-3 fatty acids are often found in animal products. However, many are unaware of herbal omega-3 sources. Here is a list of the food sources of omega-3 fatty acids that can be part of a vegetarian and plant-based diet.

Plant-Based Diet: Omega-3 Foods You Can Try

1. Brussels sprouts

Brussels sprouts are a good source of omega-3 fatty acids. It also contains a good amount of vitamin K, vitamin C, antioxidants, and fiber. These are beneficial for diabetics and promote heart health.

Brussels sprouts are loaded with antioxidants
Photo credit: iStock

2. Hemp seeds

Hemp seeds are loaded with multiple nutrients. These seeds can contain vitamin E, potassium, magnesium, calcium, iron, zinc, protein, and omega-3 fatty acids.

3. Chia seeds

The health benefits of chia seeds are pretty famous. These seeds are loaded with fiber that can promote weight loss. These are good protein and omega-3 fatty acids for vegetarians.

Also Read: Chia Seeds: 8 Surprising Health Benefits Of Chia Seeds

4. Walnuts

Walnuts are one of the healthiest nuts. These are extremely beneficial for your heart health. It is recommended to eat two walnuts every day. These are loaded with antioxidants, omega-3s, protein and iron.

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Walnuts are beneficial for your heart health
Photo credit: iStock

5. Flaxseed

Flax seeds are also loaded with omega-3 fatty acids. These seeds are high in fiber. Adding flaxseed to your diet can improve cholesterol, lower blood pressure, regulate blood sugar, and provide protein. Flaxseed can also help with weight loss.

Also Read: 6 Side Effects Of Consuming Flaxseed

6. Algae oil

Algae oil, like fish oil, is a known source of omega-3s. It is made from certain marine algae. You can consult an expert before adding these to your diet.

7. Soybean oil

Soybean oil contains heart-healthy fats. Each serving of this oil can contain a good amount of omega-3 fatty acids. You can use this oil in moderation for cooking and dressing.

Also read: Cooking Oil: Know How Much Cooking Oil To Consume In A Day

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

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