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News Topical, Digital Desk : Omega-3 Fatty Acids are as important for a healthy body as proteins and vitamins. This is a healthy fat that is very beneficial for the health of heart, brain, skin and hair. Generally, non-veg foods like fish, eggs and seafood are considered the best sources of Omega-3, but does this mean that vegetarian people cannot fulfill its deficiency? No!
There are vegetarian foods that are rich in omega-3 (Omega-3 Rich Vegetarian Foods) and can take care of your health without any non-vegetarian option. Let's know about 5 such vegetarian foods that will fulfill your body's omega-3 requirement and that too in a completely natural and tasty way.
Flaxseeds
If you talk about vegetarian sources of omega-3, then flax seeds top the list. They are a good source of Alpha-Linolenic Acid (ALA), which gets converted into omega-3 in the body.
- How to eat: Mix one spoon ground flax seeds in curd, oats or smoothie. If you want, you can also eat it after roasting.
- Benefit: Keeps the heart healthy, controls cholesterol and makes the skin glowing.
Chia Seeds
Chia seeds are nowadays called a 'superfood', and a big reason for this is the omega-3 fatty acids present in them. These small seeds may look ordinary, but they are very powerful in terms of health.
- How to eat: Soak chia seeds in water or milk overnight and add them to a smoothie, porridge or fruit bowl in the morning.
- Benefit: Helpful in controlling blood sugar , reducing weight and increasing mental capacity.
Walnuts
Walnuts are called 'brain food', and this is because of the omega-3 they contain. Eating 4-5 walnuts every day can fulfill a large part of your omega-3 requirement.
- How to eat: Eat as a snack in the morning on an empty stomach or add to salad.
- Benefits: Improves memory, improves heart health and reduces stress.
Soy Products (Tofu, Soybeans)
Soy products such as tofu, soy milk and roasted soybeans are an excellent option for vegetarians. They are not only rich in protein, but also contain a good amount of omega-3.
- How to eat: Add tofu to vegetables, or make soy milk a part of your daily diet.
- Benefit: Strengthens bones , balances hormones and keeps the skin young.
Canola Oil and Mustard Oil
If the oil used in the kitchen is right, it not only enhances the taste but also improves health. Canola oil and mustard oil are both good sources of vegetarian omega-3.
- How to use: Use these oils in moderation in cooking. Avoid deep frying.
- Benefit: Reduces cholesterol, reduces inflammation and keeps the heart fit.
Take care of these things too
- For better absorption of Omega-3, include Vitamin E rich food items (like almonds, sunflower seeds) in your diet.
- Make sure to drink 6–8 glasses of water daily.
- Avoid processed foods and trans fats as these can reduce the effect of good fats.
If you don't eat non-veg, then there is no need to worry. You can get essential nutrients like omega-3 from a completely vegetarian diet - all you need is the right information and a little planning. If these 5 things are present in your plate - flaxseed, chia, walnut, soya and the right oil - then both health and taste will remain intact.
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