Omega 3 fatty acids are important for heart health. It is well known that fatty fish like salmon, tuna, mackerel etc are all good sources of fatty fish. However, there are many other vegetarian food items that are also rich in omega 3 fatty acids. It is important to include omega 3 fatty acids in your diet as it can help in reducing inflammation, risk of dementia and prevent heart diseases. And while it may be slightly challenging for vegans and vegetarians to include omega 3 in diet, following is a list of few plant sources of omega 3 fatty acids.
Sources of omega 3 fatty acids for vegetarians
1. Walnuts: Walnuts are a storehouse of healthy fats including omega 3 fatty acids. Healthline informs that 65% of walnuts comprise fat by weight. Walnuts are one of the healthiest varieties of nuts and can help in weight loss, improving heart health and brain health. Studies have shown that including walnuts in your diet can improve your memory.
2. Chia seeds: Benefits of chia seeds are many. But the best part about them is that they are rich in omega 3 fatty acids, fibre and even protein. Including chia seeds in your diet can help you lose weight and improve cholesterol levels in the body. You can add chia seeds to smoothies, salads, nuts, yogurt, etc.
3. Hemp seeds: Hemp seeds contain a good amount of omega 3 fatty acids, protein, iron, zinc and magnesium. Hemp seeds have been found to help in prevention of blood clot formation and also help in recovering from heart attack. You can also take a dose of hemp seed oil by pressing hemp seeds. This will provide you a more concentrated version omega 3 fatty acids.
Also read: Foods Rich In Omega 6 Fatty Acids: Know The Sources And Health Benefits
4. Flaxseeds: Fibre rich flaxseeds are a good source of fibre, manganese, protein, magnesium and omega 3 fatty acids. Including flaxseeds in your diet can help in bringing an improvement in your blood pressure levels. You can eat flaxseeds with nuts, add them to soups, salads, etc.
5. Brussels sprouts: Yes, Brussel sprouts too are a good source of omega 3 fatty acids. They are also rich in Vitamin C, fibre and Vitamin K. Cruciferous vegetables like Brussel sprouts can help in lowering risk of heart disease.