Are you a vegetarian who thinks fish is the only good source of omega-3 fatty acids? Nutritionist shares 4 veg options

As a vegetarian, it can be challenging to meet your omega-3 requirements, but there are plenty of plant-based options that can help. In an Instagram video on March 27, nutritionist Deepsikha Jain shared four nuts and seeds that are rich in omega-3 fatty acids. Also read | Omega-3 fatty acids are a health superhero. Does everyone needs to take this supplement?

Vegetarian sources of omega-3

Deepsikha wrote in her caption, “Most vegetarians struggle to fulfil their omega-3 requirements, but there are many foods and nuts which can help you get enough of these good fats!” She said in the video, “Here are four vegetarian foods that are super rich in omega-3 fatty acids.”

Deepsikha then listed the foods, saying:

Chia seeds

Chia seeds are loaded with omega-3 fatty acids. They are also rich in protein and fibre, which can help cure constipation.

Walnuts

60 percent of walnuts are good fats, including omega-3 fatty acids, which can help improve brain health, productivity, and focus.

Hemp seeds

30 percent of hemp seeds are rich in omega-3 fatty acids. Not only that, they are also a complete source of protein and great for those who are vegetarians, especially.

Flax seeds

Flax seeds are loaded with omega-3 fatty acids. They are also known to reduce blood pressure and cholesterol.

Why do you need omega-3 fatty acids?

Omega-3 fatty acids have been linked to many health benefits. According to a February 2025 report on Healthline.com, they may help promote brain and heart health, reduce inflammation, and protect against several chronic conditions.

As per the report, there are 17 health benefits of omega-3 fatty acids that are supported by science, some of which include: may benefit depression and anxiety, improve eye health, promote brain health during pregnancy and early life, improve risk factors for heart disease and help prevent age-related mental decline and Alzheimer’s disease.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.