As a vegetarian, fulfilling your omega-3 needs can be quite difficult; however, there are numerous plant-based alternatives available. In an Instagram video posted on March 27, nutritionist Deepsikha Jain highlighted four types of nuts and seeds that are abundant in omega-3 fatty acids.

Vegetarian Sources of Omega-3

In her caption, Deepsikha noted, “Many vegetarians find it hard to meet their omega-3 needs, but there are various foods and nuts that can help you obtain sufficient amounts of these beneficial fats!” In the video, she stated, “Here are four vegetarian options that are exceptionally high in omega-3 fatty acids.”

Deepsikha then enumerated the foods, which include:

Chia Seeds

Chia seeds are rich in omega-3 fatty acids and also provide a good amount of protein and fiber, which can aid in alleviating constipation.

Walnuts

Walnuts consist of 60 percent healthy fats, including omega-3 fatty acids, which can enhance brain health, productivity, and concentration.

Hemp Seeds

Hemp seeds contain 30 percent omega-3 fatty acids. Additionally, they serve as a complete protein source, making them particularly beneficial for vegetarians.

Flax Seeds

Flax seeds are abundant in omega-3 fatty acids and are also recognized for their ability to lower blood pressure and cholesterol levels.

Why do you need omega-3 fatty acids?

Omega-3 fatty acids are associated with numerous health advantages. A report published in February 2025 on Healthline.com indicates that these fatty acids may enhance brain and heart health, diminish inflammation, and offer protection against various chronic diseases.

The report outlines 17 scientifically supported health benefits of omega-3 fatty acids, including their potential to alleviate symptoms of depression and anxiety, enhance eye health, support brain development during pregnancy and early childhood, improve heart disease risk factors, and help prevent cognitive decline and Alzheimer’s disease as one ages.

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