Omega 3 fatty acids are one of the important nutrients your body needs in sufficient quantities to operate properly. These acids are responsible for regulating inflammation levels, as well as the development of the brain and nervous system. Despite this, it is not produced in our bodies naturally and must be obtained from food and other health supplements. Deficiency of Omega 3 acids can cause a number of health problems, including mood fluctuation, lethargy, frequent urination and dehydration. Among all, one of the best sources to obtain Omega 3 acids is fish-like Salmon, Tuna, Mackerel as well as oysters and mussels which are all high in Omega 3 acids.
But what about the vegetarians? You may be wondering how to consume enough omega-3 fatty acids if you are a vegetarian or vegan. These healthy fats can be found in a variety of plant-based meals too.
Walnuts
Walnuts are one of the best plant sources for omega-3 acids. An ounce of serving contains 2.5 grams of alpha-linolenic acid (ALA), an omega-3 fatty, acid that could be beneficial to you in many ways. Include Walnuts in your daily diet. They are also loaded with several nutrients, antioxidants, healthy unsaturated fats, iron, magnesium, vitamin C and others. You can much them as a snack or add them to your salad.
Chia Seeds
Another best plant-based item for Omega-3 fatty acids is Chia Seeds. Just one teaspoon of these small seeds can offer up to 5 grams of these healthy fatty acids. Also, Chia seeds are rich in fiber that can help with weight loss, low cholesterol levels and improve heart health. You can include Chia seeds in your daily diet in several ways such as Chia Pudding, Chia Water, Chia Smoothies etc. Additionally, you may use them as a substitute for eggs by combining them with water to create a gel-like consistency.
Flaxseeds
Flaxseeds are among the world’s oldest crops. Just one serving provides a good amount of protein, fibre and omega-3 fatty acids, along with several important vitamins and minerals. Additionally, as these seeds are rich in alpha-linolenic acid (ALA), they can help lower the risk of heart diseases, improve lipid profile, lower blood pressure, prevent blood sugar spikes and improve digestion. The best ways to include them in your diet are; to mix with yogurt, make smoothies, Roasted Flaxseeds, or sprinkle them on your salad or oatmeal.
Brussel Sprouts
Another non-animal source of Omega-3 acids includes Brussels Sprouts. A half-cup serving of Brussels Sprouts contains about 44 mg of ALA acids, while a half-cup serving of cooked Brussels sprouts contains 135 mg of omega-3 fatty acids. Additionally, it contains anti-cancer compounds, may support heart health, gut health and reduce the chances of type 2 diabetes.
Spinach
Spinach, one of the most common vegetables in the Indian household, is a good source of Omega-3 acids. 100 grams of Spinach contains around 370 milligrams of ALA acids. Apart from that it is also a good source of iron, Vitamin K, Calcium, Folate, Protein, Fiber, Antioxidants and other minerals. It can be added to your daily diet in many ways like salad, smoothies, soup, sandwiches, Palak Paneer and other dishes.
Omega-3 acids may lower the risk of cardiovascular disease, Alzheimer’s disease and certain cancers.
