5 vegetarian sources of omega-3
Omega-3 fatty acids are a healthy type of fat that can be divided into three categories-- Docosahexaenoic Acid (DHA), Eicosapentaenoic Acid (EPA), and Alpha-linolenic Acids (ALA). When we talk about Omega-3, people often associate it with marine dishes but certain vegetarian food items are also sources of Omega-3 since ALA is found in several plant-based food items. Read on to know more!
- Omega-3 fatty acids are integral for the health of every single cell in our body. They are an essential building block of the cell membrane.
- Minimum 250-500 mg of omega-3 fatty acids are recommended daily.
- Dietary deficiency of omega-3 has been linked with depression, dementia, joint inflammation and dry skin, hair and eyes.
- Fatty fish, sea food, algae and chia seeds are great sources.
Seaweed is a good option to add to your diet if you are a vegetarian or vegan. It provides algae-based nutrition and is an excellent plant-based source of ALA Omega-3 fatty acids. It is also rich in DHA and AHA which are essential for your cognitive and brain functions. You can add some seaweed to your salad to boost your consumption.
We all love our desi rajma or kidney beans and the good news is that this yummy pulse adds a generous amount of plant-based Omega-3 fatty acids to our plates. There is 301 mg of Omega-3 fats in one cup of cooked kidney beans which fulfills your daily Omega-3 requirement. Kidney beans are also high in folate, iron, and fiber.
Apart from being a great source of nutrients like magnesium, protein, iron, and zinc, hemp seeds are also rich in Omega-3 fatty acids. Studies show that hemp seeds are extremely beneficial for our skin, heart, and stomach. Three tablespoons of hemp seeds contain 2.605 grams of ALA Omega-3 fats. You can add it to your smoothies, salads, and oats to boost your nutrition levels.
Soybean oil is an essential source of folate, magnesium, potassium, vitamin K, and riboflavin and provides the goodness of AHA Omega-3 fatty acids. It also promotes skin health and reduces high cholesterol levels. There are about 0.923 grams of AHA Omega-3 fats in Soybean oil. You can use this oil for salad dressings and also as cooking oil to maintain your overall health.
Brussels sprouts are also a great source of Omega-3 fatty acids and are rich in vitamin C and K. According to studies, consuming brussels sprouts can cut the risk of heart diseases by 16%. You can have them stir-fried or steamed according to your preference.