We have excellent news if you enjoy nuts and seeds and want to use them to increase your intake of omega-3 fatty acids.
Nuts and seeds, in addition to fatty fish, are among the top contenders for dietary sources of omega-3 fatty acids.
Whether consumed raw or roasted, they are extremely simple to incorporate into your diet.
Omega-3 fatty acids have been shown to reduce inflammation, decrease blood pressure, and enhance lipid profiles.
1. English Walnuts
When it comes to several nutrients, including omega-3 concentration, walnuts score very high.
Approximately seven whole walnuts, or one ounce, contain 2.57 grams of ALA.
By eating only half as many walnuts as recommended, you may easily get your recommended daily dosage of ALA.
The amount of ALA in a tablespoon of whole flaxseed is 2.35 grams.
You might experiment with using them as bread crumbs for meat or chicken in breaded dishes, or you could add them to creamy salads for texture.
Even vegans can use flaxseed in place of eggs when baking.
3. Chia Seeds
Chia puddings made with fruit or honey and a creamy milk or non-dairy milk base are delicious when made with chia seeds, which have a gelatinous yet addicting texture.
If you soak these seeds for a whole night, they will grow, making them tasty and filling.
You could even include them in your porridge or make your granola bars or muffins with the roasted seeds.
The seeds provide 5.055 grams of ALA per ounce.
Butternuts are native to North America and are also known as white walnuts.
These nuts provide 2.472 grams of ALA per ounce.
The oval-shaped white nuts may be used in typical walnut dishes, but ice cream and puddings are where they shine.
They may be ground up and used for mashed potatoes, toast, and sauces!
5. Mustard Seeds
Add mustard seeds to your curries, pickle them in relishes, or grind them to make seasonings and sauces for your food.
The amount of ALA in a tablespoon of pulverized seeds is 0.239 grams.
Stir-fries, which are lentil curries with an Indian flavor, perform particularly well when mustard seeds are used as a tempering.
Their spicy, toasty taste quickly enlivens any dish.
6. Black Walnuts
Each ounce of black walnuts, which have a stronger flavor than the very bland English walnut, has 0.759 grams of ALA.
Put these earthy nuts in your brownies or blondies, pies, cookies, and bread since they go so well with sweet ingredients.
You might use these black walnuts instead of standard English walnuts in any dish if you like their powerful flavor.
Even though they don’t have as much as walnuts, pecans also have omega-3 fatty acids. 1 ounce (19 halves) of pecans has 0.280 g of ALA.
So these are the 7 Best Omega 3-Rich Nuts and Seeds for You.