Omega 3 Rich Veg FoodsImage Credit source: Getty Images
The body cannot produce Omega 3 fatty acids on its own and hence it needs to be taken through foods. To fulfill this, many people also take supplements, which mostly include vegetarians and vegans. However, if you keep your diet right then you can fulfill it even without medicines. Omega 3 is also found in vegetarian foods, which you can make a part of your diet. Talking about the benefits of this nutrient, it is very beneficial for your heart. Some research also says that Omega 3 can prevent age related problems like Alzheimer’s. It is also beneficial for your eyes.
Deficiency of Omega 3 fatty acids can cause roughness in the skin and it becomes flaky. Due to this, symptoms like weakening of nails, rapid change in mood, lack of focus, fatigue, lack of sleep can appear. So let us know which vegetarian foods can give you Omega 3 by making them a part of your diet.
Consume chia seeds
To supply Omega 3, you can make chia seeds a part of your diet. According to NIH, 1 ounce of chia seeds contains 5.06 grams of Omega 3 (ALA). You can eat chia seeds by soaking them in water and adding them to things like drinks, smoothies, salads etc. It is even more beneficial in the summer season because it has a cooling effect.
eat mushrooms
You can include mushrooms in your diet to get Omega 3. This is also a food that both vegetarians and vegans can eat. Both linoleic acid (omega-6 fatty acid) and linolenic acid (omega-3 fatty acid) are found in mushrooms.
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consume flax seeds
Talking about seeds, flaxseed is also a source of Omega 3 for vegans. You can roast it and eat it and flaxseed laddus are also eaten extensively in Indian homes. However, its nature is hot and hence it should be consumed only in limited quantity. Linseed oil can also be consumed. 7.26 grams of Omega 3 (ALA) is found in 1 tablespoon of flaxseed oil. So, 1 tablespoon of whole flaxseed contains 2.35 grams of Omega 3.
Walnuts are also a good source
Walnuts are also considered a good source of Omega 3 for vegetarians and vegans. You can soak walnuts in water overnight and consume it in the morning. 1 ounce of walnuts contains 2.57 grams of Omega 3 (ALA).
canola oil
You can include canola oil in your daily diet. It does not contain transfat and has very less saturated fat compared to other cooking oils. Apart from this, Omega 3 (ALA) is also found in it. 1.28 grams of Omega 3 is found in 1 tablespoon of canola oil.
Also read: Stomach problems will go away, you will also get freshness… definitely make and eat cucumber idli in summers.
