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Best Plant Sources of Omega-3 Fatty Acids

Published : Jan 18, 2022 2 mins read Updated On : Jul 26, 2022

Plant Sources of Omega-3 Fatty Acids

Omega 3 fatty acids are extremely important to your health. It is an extensively research nutrient. They have multiple health benefits of omega 3 fatty acids such as reducing inflammation, decreasing blood triglycerides and reducing the risk of dementia. Omega 3 fatty acids also help to improve brain, heart, joints and eye health. The main source of omega 3 fatty acids is fish oil. This means people who are vegetarian and vegan find it difficult to consume omega 3 fatty acids. However, there are several plant foods that can provide omega 3 fatty acids. Plant foods contain alpha-linolenic acids (ALA).

Best Plant Sources of Omega-3 Fatty Acids

Let’s find out some plant foods, which provide omega 3 fatty acids.

  • Chia Seeds.

Chia seeds are superfoods that provide a high amount of fiber and protein in each serving. It is found to decrease the risk of chronic disease. It is also found that consumption of chia seed in the diet decreases the blood triglycerides, blood intolerance and inflammatory markers. Chia seed is a vegan alternative for eggs.

  • Brussels Sprout

Brussels sprouts are an excellent source of omega 3 fatty acids along with vitamin K, C and fiber. Some studies show that regular consumption of Brussels sprouts can lower the risk of heart disease by up to 16%. Hence, it is essential to have Brussels sprouts in your regular diet.

  • Algal Oil

It is derived from algae. It is a vegan substitute to seafood in regards to the availability of EPA and DHA. It helps to improve memory. Algae supplements are recommended by many nutritionists for omega 3 fatty acids.

  • Hemp Seed

Hemp seed has a good amount of omega 3 fatty acids. It also contains protein, magnesium, iron and zinc. It is good for heart health. Omega 3 fatty acids found in hemp seed prevent the formation of blood clots and help the heart recover.

  • Walnuts

They are rich in fats and omega 3 fatty acids. Eating walnut regularly helps in improving cognitive performance and memory. It is found that walnut can help in motor function and anxiety.

  • Flaxseed

Flaxseed is a nutrition-rich food that contains fiber, protein, magnesium, manganese and omega 3 fatty acids. It helps to improve heart health as well as reduce cholesterol. Flaxseeds also help to lower blood pressure.

  • Perilla Oil

Perilla oil is obtained from perilla seeds that contain an excellent amount of omega 3 fatty acids. Perilla oil was found to increase the level of EPA and DHA in blood over the long term. Perilla oil should be used as a dressing to maximise its effect. This is because it contains high levels of polyunsaturated fatty acids that may be oxidised while cooking. 

Perilla Oil

Omega 3 fatty acids are very helpful for your health and should be a part of your regular diet. As we have discussed there are multiple plant-based sources of omega 3 fatty acids. There are many vegan supplements available in the market that will help you to achieve your omega-3 fatty acids requirements.


author
Soumil Vartak
Fitness and Nutrition

Soumil is a health & wellbeing enthusiast whose passion is to explore new about fitness. He enjoys writing about health, fitness, nutrition and anything related to health. His technical knowledge o... Read More

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