Nowadays, everyone is aware about the health benefits of omega-3 fatty acids. But whenever we think about it, we often imagine of fishes like salmon and mackerel as prime sources. The vegetarian or the vegan people may wonder what alternative can they find? Are there any plant -based alternatives? So the answer is yes. There are variety of nutrient dense plant-based foods rich in omega-3 which can help the vegetarians can also maintain their balanced diet. Enjoying the benefits of these essential fats. The omega-3 and fatty acids improve the functioning of heart and brain. These acids help in reducing the inflammation and lowers the risk of heart disease. They also provide support to the brain health by improving cognitive function and may reduce the risk of Alzheimer disease. They are also known to promote eye health, reducing the risk of age related macular degeneration. Additionally, they help support mental well-being by lowering symptoms of depression and anxiety and finally omega trees contribute to healthy skin, reducing dryness and science of ageing.
So let us look at the 10 vegetarian sources that pack a healthy dose of omega 3s
Flaxseeds
Flaxseeds often regarded as super food in omega-3 category. Just a tablespoon of ground flaxseed contain around 1.8 g of ALA (Alpha Linoleic Acid), the ALA is the plant based omega-3. And these tiny seeds have nutty flavour makes it easy to incorporate into foods like smoothies, cereals and salads. It gives a nutrient boost without altering the dishes taste.
Chia seeds
They are similar to flaxseeds and are incredibly versatile and packed with ALA Omega-3s. They are very beneficial for the heart health as well as a great source of fibre and protein. One can make refreshing pudding of Chia seeds by sprinkling them on yoghurt and mixing them into your oatmeal.
Hemp seeds
These seeds have slightly nutty flavour and they are rich healthy fats, proteins and minerals. These seeds can also be added to a wide range of recipes and can be sprinkled over salads or blended into a smoothie or can be used as toppings on avocado toast for an extra crunch.
Walnuts
You can enjoy walnuts as your crunchy snack, as they offer an excellent omega-3 boost. About a quarter cup of walnuts provide 2.5 g of ALA. They have a rich earthy flavour because of which they make a tasty addition to salads, and even baked foods. Because of its texture, it is often favourite among nut lovers,
Brussels sprouts
This could be a surprise, but these sprouts are a good source of omega three, especially when consumed in large portions. Apart from their omega-3 benefits, these sprouts are also loaded with fibre and vitamins. They can make a nutritious dish. Try roasting them with olive oil and add sprinkle of salt .
Perilla oil
This oil is often used in Korean dishes, and is derived from Perilla plant. It is also high in ALA and has an interesting and pleasant aroma. It is ideal for salads, dressings and drizzling over soups because it is used as finishing oil due to its low smoke point.
Seaweed and algae
If you are looking for a direct alternative to fish based omega-3, then these are great options for you. They are only one of those few plant sources which contain EPA and DHA. These are the types of omega-3 that are found in fishes.
Kidney beans
Although kidney beans are not as high in omega-3 as seeds and nuts, but they are still a valuable source of ALA. Another plus point is that there are affordable and easy to add a wide variety of dishes. One can toss them into soups, stew or salads for a healthy boost.
Mustard seeds
Everyone has them in their kitchen without even realising how much omega-3 potential they have. These seeds contain small amount of ALA and are staple in Indian cuisines, adding a flavour and a health boost to many dishes.
Edamame
It provides a small but significant amount of omega-3 fatty acid. It is a great snack on its own or as an addition to salads and rice bowls. Not only it is rich in omega-3 fatty acids, but also in protein and fibre, making it a well-rounded choice for vegetarians.
