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Omega 3 fatty acids are important to enhance the immunity of the body. As per the National Institutes of Health, the regular supplementation of omega-3 reduces the risk of coronary diseases and myocardial infarction and also reduces the risk of any autoimmune diseases. Perpetual consumption of omega-3 also reduces the risk of inflammation in the body. Most people think that the best way to introduce omega-three fatty acids into their diet is by eating seafood or going for fish oil.
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But there are also a lot of vegetarian sources of omega-3 that are naturally found in the environment and offer a lot of other essential vitamins and nutrients. Here is a list of seven vegetarian sources of omega-3 fatty acids.
* Brussel Sprouts
Brussels sprouts are extremely digestive as they are fibre-rich and extremely light for the stomach. Other than being digestive, Brussels sprouts are also a great source of omega-3 fatty acids. They can be cooked in a lot of different ways, and multiple dishes can be made out of them. Also, one can have Brussels sprouts as an accompaniment meal with other news of the day. The best time to have the sprouts is generally in the morning, as they're extremely digestive and start the day on a healthy note.
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* Chia Seeds
Chia seeds are already quite a sensation on the internet as multiple celebrities have raved about the benefits of the seeds and how they're a great breakfast option for someone who likes having a light but healthy breakfast. As per the National Institutes of Health, chia seeds have a greater amount of omega-3 three fatty acid concentration than flaxseeds. The high amount of omega-3 fatty acids and Chia seeds makes them a great source of nutrition and antioxidants. The most common way of having Chia seeds is by either having the Chia seed or pudding or sprinkling them over regular oats or fresh fruits.
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* Hemp Seeds
Hemp seeds are also extremely nutritious, just like chia seeds. They have a higher quantity of magnesium and potassium. Other than this, the concentration level of omega-3 fatty acids in Hemp seeds is also pretty impressive. As per the National Institutes of Health, omega-3 fatty acids are present in a ratio of 18:3 in hemp seeds. The oil extracted from hemp seeds is also a great source of omega-3 fatty acids. One can simply sprinkle the seeds on the top of yoghurt or their smoothie to enjoy the same benefits.
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* Flaxseeds
As per the National Institutes of Health, flaxseeds are one of the best natural sources of omega-3 three fatty acids. Multiple studies have shown that flaxseeds and the oil extracted from flaxseeds are extremely efficacious in reducing the bad cholesterol levels in the body. Flaxseeds are an extremely versatile food and can be incorporated into the diet very easily. There are multiple ways through which one should have a regular basis. In fact, for vegan bakers, flaxseeds are a go-to ingredient for almost all dishes.
* Perilla Oil
Anyone who is acquainted with Korean cuisine knows that Perilla oil is a very important part of Korean food. A lot of dishes in Korean cuisine are cooked with this, and it is considered a healthy substitute for most unhealthy dressings. One should avoid using this oil as a vegetable oil for cooking purposes. This oil is extremely rich in omega-3 and three fatty acids and adds extra nutrition to the food. This is one of the best oils to incorporate in salads and other similar foods.
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* Walnut
Walnuts are a great vegetarian source of omega-3 fatty acids. Having a handful of walnuts regularly can fulfil the nutritional requirement for omega-3 three fatty acids. Walnuts are not just rich in omega-3 fatty acids but also have a high amount of antioxidants. Walnuts are also considered brain foods and also loaded with a lot of other essential nutrients. Having walnuts regularly can fulfil one's nutritional intake for omega-3 three fatty acids.
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* Algal Oil
Algal oil is extracted from algae and is one of the very few sources of vegan oil. Algal oil is quite famous for its nutritional benefits and is used for a variety of purposes during the process of cooking. Algal oil is also loaded with omega-3 fatty acids, which is why it is great for health. Although there are no strong studies to suggest the benefits of having algal oil regularly, it is quite healthier than other oils that might be present in the market.
