Omega-3 fatty acids are essential fats that our body cannot make from scratch. We should include foods rich in omega-3 fatty acids in our diet. Foods rich in omega-3s include fish, vegetable oils, nuts (especially walnuts), flaxseed and leafy vegetables. Omega-3 fatty acids are helpful in preventing heart disease, reducing inflammation, lowering blood triglycerides and even reducing the risk of dementia.
Doctors often advise you to take some supplements and pills to overcome omega-3 deficiency. Most people consume fish or use fish oil to consume omega-3 in the body. But if you’re a vegetarian, you should consider adding these plant-based sources of omega-3 fatty acids to your diet.
Linseed
Flaxseed is a nutritious food, containing a good amount of fiber, protein and magnesium. Flax seeds are also an excellent source of omega-3 fatty acids. One tablespoon (10 grams) of whole flaxseed contains 2,350 milligrams of ALA omega-3 fatty acids, which is far more than your daily requirement.
Walnut
Walnuts are an excellent source of healthy fats and omega-3 fatty acids.
canola oil
Canola oil is also rich in omega-3 fatty acids. Omega-3 fatty acids protect against heart attack and stroke by helping to lower bad cholesterol.
secrets
Kidney beans alone can supply 10 percent of our daily requirement of omega-3 fatty acids.
chia seeds
Chia seeds are a great plant-based source of the ALA omega-3 fatty acid. Due to the presence of omega-3s, fiber and protein, chia seeds may reduce the risk of chronic disease when consumed as part of a healthy diet.
Soybean
Omega-3 fatty acids are found in sufficient amounts in soybeans. You can include soybeans in your diet in many ways when you see symptoms of omega-3 deficiency.
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