Omega â€“ 3 is an essential fat component required in balanced amount to maintain the body. It acts as a strong anti-inflammatory agent, which is highly trusted to reduce anxiety and stress. It further helps to improve the eye health, decrease the chances of heart attack and supports weight loss.
Generally, fish is the first thing that comes in our mind while thinking about meals which are rich in Omega 3. It is an essential nutrient which is typically found in the oil derived from sardines and salmons. But the problem arises when your taste buds are not friendly with seafood. That can really pose a trouble.
Luckily, there are some effective options available. These alternative sources of Omega 3 are vegetarian, cheaper and of course taste far better. Although, many of them will not be as potent as the seafood but most of them contain a good amount of Omega 3 good enough for our body. One can easily add them in the daily meal to lessen down the risk of cognitive conditions, heart disease and inflammations.
1. Flaxseed â€“ As per the health experts, flax seed, popularly known as â€˜Linseedâ€™, is one of the richest sources of ALA Omega 3s. In addition, the delicious nutty flavor of these seeds will add a new flavor to your meal. One can add them in oatmeal or can try along with some baked goods. This alternative omega 3 sources is equally rich in fiber and protein. It is always advisable to purchase flax seed meal and grind them thoroughly before use. This is because it becomes little difficult for the body to digest seeds as a whole. And if itâ€™s not digested properly, then obviously not bring out any benefit to the body. Flax is also regarded as a healthy way of adding fats to your sugar and chocolate drinks. One can sprinkle it over salads, cookie and cereals as well.
2. Seeds â€“ Yes! Itâ€™s true. Hemp seeds are another great alternative to have an Omega 3 in your diet without giving entry to the fish on the platter. It contains a good amount of fiber, protein and ALA Omega-3s. The mild and grassy taste comes with a buttery texture which one will love to add into their favorite smoothies and yoghurt drinks. Another added advantage of using hemp seeds for Omega 3 is its vegan protein. It contains all the 9 essential amino acids that are crucial for our body.
According a research, 30 grams of hemp seeds contain approximately 10 grams of highly digestible protein. Hemp seeds are also considered as the only Superfood that holds a precise balance of Omega â€“ 3 to 6s in 1:4 ratio. Isnâ€™t it wonderful? Additionally, its light, nutty flavor adds more delight to the meal. This can be a magical ingredient to your sweet and savory meals. One can also eat it straight out of the bag. Many fewer people know that along with their Omega 3 content, hemp seeds can also be a great ingredient for home-made protein powders. It can be taken along with milk after a workout.
3. Chia seeds â€“ Another Superfood in the list, Chia seeds are not only a rich source of Omega 3s, but it is also one of the highly nutritious food available. Known for providing high energy and endurance, an average two spoon of Chia seeds contains 28 grams of Omega-3 content. It is also rich in manganese, phosphorus, calcium and many other essential nutrients.
Chia seeds also provide numerous health benefits like it boosts the functioning of the heart and digestive system, remove the aging signs, helps you maintain healthy skin, strengthen bones and muscles, and also reverses the effects of diabetes. They also contain vital fatty acids like Linoleic acid and alpha-Linolenic acid, vitamins A, B, D, E and minerals, which includes manganese, thiamine, magnesium, and niacin.
4. Walnuts- Being known for a good source of high amount of fiber and other nutritions, walnuts are also a great source of Omega 3s as well. The same that is present in fish, known as DHA and EPA. It is also packed with high amount of manganese, copper, Vitamin E and other essential plant compounds. Boosting levels of Omega 3s in your diet will also help you prevent heart diseases and there is no better way to incorporate Omega 3s to your diet than eating walnuts. The best thing about walnuts is that you can eat it anytime.
They do not only taste good, but are a great option for all those who are looking for food rich in Omega 3s, other than fish. For vegetarians also, eating walnuts is a great way to provide your body enough amount of Omega 3s and healthy monounsaturated fats.
5. Soybeans- As we all know, Soybean comes with high nutritional value and contains all the essential nutrients we need to keep our body healthy and strong. It is also a wonderful source of Omega 3s and Omega 6 fatty acids. It is one such food that provides you both Omega 3s and Omega 6 in a balanced proportion. It also contains a rich amount of essential nutrients like Vitamin K, potassium, magnesium, folate as well as riboflavin. You can easily use soybeans in your meals without much trouble.
Half cup of soybean contains around 1241 mg of Omega 3s content. So next time you look for an alternative other than fish to include an adequate amount of Omega 3s to your diet, try soybeans and you will soon notice a huge difference to your overall health.
6. Spinach- Almost all of us knows the health benefits of eating green leafy vegetables like spinach. Not many people know this, spinach is also a good source of Omega 3 fatty acids and eating a half cup of freshly cooked spinach can provide you near about 100 milligrams of Omega-3. It also contains many vital nutrients that can help you optimize your overall health and can help you live disease free life.
So include all these wonderful Superfoods in your diet to provide an adequate amount of Omega 3 to your body.