Omega 3 fatty acids can help in preventing heart disease and reducing inflammation. While fatty fish like salmon, tuna and mackerel are popular for their omega 3 fatty acid content, here are the vegetarian sources of this important fatty acid. Walnuts are a good vegetarian food option for getting omega 3 fatty acids.
HIGHLIGHTS
(a) . Omega 3 fatty acids are important for living healthy
(b) . They are good for heart health
(c) . They can improve memory and reduce the risk of Alzheimer’s disease, dementia
Omega-III fatty acids are necessary for heart health.
It is well known that fatty fish like salmon, tuna, mackerel etc are all good sources of fatty fish. However, there are many other vegetarian food items that are also rich in omega 3 fatty acids. It is important to include omega 3 fatty acids in your diet as it can help in reducing inflammation, the risk of dementia and prevent heart diseases. And while it may be slightly challenging for vegans and vegetarians to include omega 3 in diet, following is a list of few plant sources of omega 3 fatty acids.
Sources of omega 3 fatty acids for vegetarians
1. Walnuts:
Walnuts are a storehouse of healthy fats including omega 3 fatty acids. Healthline informs that 65% of walnuts comprise fat by weight. Walnuts are one of the healthiest varieties of nuts and can help in weight loss, improving heart health and brain health. Studies have shown that including walnuts in your diet can improve your memory.
2. Chia seeds
Bonuses of chia seeds are many. But the best part about them is that they are rich in omega 3 fatty acids, and even protein. Including chia seeds in your diet can help you lose weight and improve cholesterol levels in the body. You can add chia seeds to smoothies, salads, nuts, yogurt, etc. Chia seeds are a fashionable supply of omega three fatty acids.
3. Hemp seeds:
Hemp seeds contain a good amount of omega 3 fatty acids, iron, protein, zinc, & magnesium. These seeds have been found to help in the prevention of blood clot formation and also help in recovering from heart attack. You can also take a dose of hemp seed oil by pressing hemp seeds. This will provide you a more concentrated version omega 3 fatty acids.
4. Flaxseeds:
Fibre-rich flaxseeds are a good source of fiber, manganese, protein, magnesium and omega 3 fatty
acids. Including flaxseeds in your diet can help in bringing an improvement in your blood pressure levels. You can eat flaxseeds with nuts, add them to soups, salads, etc.
5. Brussels sprouts:
Yes, Brussel sprouts too are a good source of omega 3 fatty acids. This include rich in Vitamin C & K and fiber. Cruciferous vegetables like Brussel sprouts can help in lowering the risk of heart disease.
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