5 Nuts and Seeds Packed with Omega-3 Fatty Acids

Healthy nuts
Photo by Isai Dzib on Unsplash

Omega-3 fatty acids play a major role in keeping the body and mind healthy. Studies have connected the consumption (or deficiency) of these nutrients to heart health, inflammation, and even reduce symptoms of depression and anxiety. The best way to attain Omega-3 is by incorporating it into your diet. If you’re looking for omega-3 rich snacks rather than main courses, nuts are the best option. Here are a few nut varieties that are practically bursting with Omega-3 fatty acids.


Walnuts are loaded with several essential nutrients, including omega-3 and antioxidants. Some of the health benefits of walnuts include reduced inflammation, low blood pressure, and reduced risk of type-2 diabetes.


Flax seeds are many vegetarians’ go-to because they’re so helpful in providing the body with protein, fiber, and yes—omega-3. They can be added to your smoothies, salads, and much more.


Many people aren’t aware of the strong nutritional profile of peanuts. They are an excellent source of plant-based protein, fiber, and several other important vitamins and minerals. Make sure you choose the unsalted and non-fire variety for snacking.


Protein, fiber, magnesium, vitamin E, potassium, and zinc are just some of the nutrients hazelnuts have to offer. On top of their omega-3 content, they are also rich in omega-6 and omega-9 fatty acids.