Which dry fruits are rich in omega-3, and how can they support health? - #10410

Certain dry fruits and seeds are excellent sources of omega-3 fatty acids. Here's a quick breakdown: 1. Walnuts Effectiveness: Walnuts are one of the richest plant-based sources of ALA (alpha-linolenic acid), an omega-3 fatty acid. They help improve heart health by reducing bad cholesterol, lowering inflammation, and supporting brain function and memory. 2. Flaxseeds Comparison to Walnuts: Flaxseeds contain even higher levels of ALA than walnuts and also provide fiber and lignans, which further reduce inflammation and support hormonal balance. Ground flaxseeds are better absorbed than whole seeds. 3. How to Include in Your Diet Walnuts: Eat raw or add to oatmeal, yogurt, salads, or smoothies. Flaxseeds: Sprinkle ground flaxseeds on cereal, mix into smoothies, or bake into bread and muffins. Avoid roasting, as heat can degrade omega-3s. 4. Precautions Calories: Both are calorie-dense, so stick to 1–2 tablespoons of flaxseeds or a handful of walnuts daily. Digestive Issues: Excessive intake may cause bloating or diarrhea due to their high fiber and fat content. User Tip: Many find improved energy and mental clarity by adding walnuts and flaxseeds to breakfast routines. Pair them with fruits for a balanced, nutrient-dense meal.