8 Good Sources of Omega 3 Fatty Acids (No Fish)
Top 8 Foods Sources of Omega-3 Fatty Acids
(Which are NOT Fish For Vegetarians & Vegans)
Ever wondered why so many people these days talk about the importance of eating foods rich in omega 3?
That is because it is an essential fatty acid which is not produced by the body on its own but rather obtained from certain foods.
The importance of omega 3 in our diet is that it helps to reduce bad cholesterol and also helps people suffering from inflammatory disease. It allows them to have a better quality of life and enjoy greater well-being.
3 Types of Fatty Acids Found in Omega 3:
Although we think of omega-3 as a single thing, it actually consists of three different fatty acids:
- Alpha-linolenic acid (ALA)
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
Why Omega 3 Fatty Acid? Will it Benefit us?
The omega-3 is a polyunsaturated fat which is very beneficial for brain health and cardiovascular system, it protects us from serious problems like stroke and heart attack.
In addition, if we are at risk of suffering from these diseases, consuming omega-3 foods can help us avoid them.
Now let us take a look at 7 foods that contain omega 3. Of course, there are many others, but here we will present those that have the highest content of this fatty acid.
You will find that introducing them into your diet will benefit you considerably.
Chia Seeds are Rich in Omega 3 Fatty Acids:
Per 100g of Chia seeds contain approx. 19000 mg omega-3 fatty acids.
It is pretty clear that this so-called super food contains a huge amount of omega-3 fatty acids. In addition, the seeds have a particularly favorable fatty acid ratio of 1: 3 (omega-3 to omega-6).
From chia seeds you can make delicious, omega-3-rich breakfast some of the options are chia yogurt or chia pudding with refreshing fruit.
Walnuts for Omega-3:
With 10.1 grams of omega-3 fatty acids in 100 grams, walnut is among the top 3 richest foods in omega-3 fatty acids.
Walnuts also contain 14.4 grams of protein and 6 grams of carbohydrates. One important thing to note here is that walnuts should not be consumed in high amounts due to its fat content.
Flaxseed Good for Omega 3:
Flaxseed is an excellent source of (Alpha-linolenic acid) ALA, which is part of the composition of omega-3. In addition, this seed is rich in protein and fiber, helping to quench hunger.
An important tip: our body can not digest the whole flaxseed. That way, to get the benefits of omega-3, you need to mash them before adding them to bread, cakes, yogurts, and smoothies.
Hemp Seeds are Great Source of Omega3 Fatty Acids:
Like flaxseed, hemp seeds are rich in fiber, protein, and (Alpha-linolenic acid) ALA.
In addition, they contain all 9 essential amino acids, i.e. those that our body can not produce and must get it from foods.
Eat Vegetables for Omega-3:
Regular consumption of cruciferous vegetables such as spinach, broccoli, and parsley help to raise levels of omega 3 in the body. The high amount of fatty acids can also be found in cabbage and cauliflower.
A cup of cauliflower contains about 10% of the recommended daily allowance of fatty acids. In addition to these vegetables which are rich in fatty acids also have substances that increase the production of enzymes which are able to detoxify toxic waste and cleanse the body.
If you do not really like cruciferous vegetables and you can make some green juices to increase the intake of these vegetables. A cabbage juice with orange makes a tasty drink.
Quinoa is Rich in Omega-3:
The quinoa is a food often used as a replacement for rice or as a protein source. It is a perfect food, suitable for athletes.
It has many vitamins and is also a rich source of omega 3. In addition, it is much better than consuming brown rice.
There are many types of quinoa (white, black, red), and you can create with it varied foods such as tortillas, brownies, add it to yogurt etc.
To summarize, this is a food that you should start adding in your daily diet.
O for Oats and O for Omega 3 Fatty Acids:
Oats are also very rich in omega 3 and is easily available. You should consume it as a breakfast item, especially because it provides a lot of energy.
If you wish to eat healthier foods, you must abandon the cereals and replace them with oats.
You can consume oats as healthy biscuits, or add it to your bowl of yogurt.
Fruits are Great for Omega 3:
Fruits such as avocado, papaya, and açai are good sources of omega 3. All these fruits are good for reducing nutritional deficiency of omega 3 because they have more omega 3 content than omega 6.
If you are planning to lose weight that it is necessary to limit the intake of fruits because they contain a lot of fructose and glucose.
Watch Video: 8 Good Source of omega-3 foods for VEGETARIAN and VEGANS | NO Fish
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