Omega 3 fatty acids are an essential fats, It has many health benefits in general consensus it its known that omega 3 fats can only be obtained by consuming fatty fishes or through supplements but over the period people have known the importance of Omega 3 fats in daily lifestyle and many dietitians include Omega 3 fatty acids in their clients diet charts, in India where 70% percent of the public is vegetarian do not eat fish or meat how will they get the benefits of Omega 3 for them plant based food sources give them the nutrition.They are essential nutrients which prevents and manages many heart diseases. Omega 3 also improves brain functioning and eyes.
There are 3 forms of omega 3 fatty acids
Alpha- lelonenic acid(ALA) they are found in plant-based food like walnuts, flax seeds, walnuts etc. Many health organization recoment 800 to 1100 kilogram consumption of ALA daily.
Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are fount in many fatty fish and algae.
benefits of Omega 3 Fatty Acids
It supports Heart health many studies have shown that people who consume Omega 3 fats have less chances of getting heart diseases as it reduces blood pressure, it also increases the level of good cholesterol HDL, it lover the levels of triglycerides.
It Improves brain functioning As 60% of the brain is fat and much of this omega 3 fatty acid so consuming a good amount of Omega 3 improves brain functioning and improves the symptoms of some mental disorders.
Helps in Reducing Weight In Today’s world where obesity has become one of the leading disorder which leads to many health disorders so many studies have shown consuming Omega 3 with a good healthy diet and exercise supports weight loss.
Supports Eye health Like it improves brain function it also improves eye functioning. Many studies show that people who do not consume over the period get eye disorders.
Vegetarian Sources Of Omega 3 Fatty Acids
walnuts – It comprises of 65% of fat by weight it consists of many healthy and essential fats including Omega 3. So handful of walnuts provide 1140 mg of omega 3 fatty acids. So you can eat them raw or soak them overnight or use them as a garnishing of your salads.
Flaxseed – A table-spoon of grounded flax seeds provide 1600mg of Omega 3s which is more than sufficient for daily consumption along with that it is high on fiber, protein and magnesium content. This super food can easily incorporated in your daily food items like you can consume it raw, use them in your salads or soups, it has such nutrition value that 7 grams of flax seeds has an equal amount of protein content that is found ion one egg.
Chia Seeds – Like flaxseed they are also high on nutrition a table-spoon of chia seeds give 1450 mg of omega 3s which is more than sufficient. They are also rich in portion and fiber content as like flaxseed you can consume chia seeds in your smoothies, salads and soups.
Tofu– Now easily available in Indian grossery stores 100 grams of tofu offer 360 mg of omega 3s. It also consists good healthy fat and protein content. You can make a curry of tofu and use them in your soups and salad.
Hemp Seeds – They are not only rich in protein , zinc and magnesium they also have a good amount of Omega 3s. A table spoon of hemp seeds give 2000 mg of Omega 3s. Use them in your salad, eat them raw and use them in your salads and smoothies.
Bottom Line Plant based Omega 3s provide ALA but our body also need EPA and DHA omega 3s which cannot be obtained by plant-based food sources so if you cannot eat fish you can get a good quality fish oil supplements which can offer you good amount of Omega 3s.