Omega 3 is a group of fatty acids that are incredibly beneficial to your health. It is also an important part of our regular diet for the same reason, so even if you’re a vegetarian, it is very essential for you to consume omega-3 vegetarian foods. Several seeds, nuts, fruits, and vegetables are vegetarian sources of omega-3.
Omega 3 fatty acids are classified into three types: The first is alpha-linolenic acid (ALA), which is found in plant-based foods. The other two are DHA and EPA, which are commonly found in cold water algae and fish. The most important source of omega-3 fatty acids in vegetarians is alpha-linolenic acid (ALA).
How much Omega 3 should vegetarians have in their diet?
The recommended daily allowance (RDA) for alpha-linolenic acid is 1.6 grams for men and 1.1 grams for women. As a result, vegetarians must include omega-3-rich vegetarian foods in their diets.
Vegetables rich in Omega-3:
1. Brussel sprouts
Brussels sprouts are one of the most popular omega-3 foods vegetables. It is an excellent source of omega-3 fatty acids, in addition to vitamins K and C.
According to research, eating cruciferous vegetables reduces the risk of heart disease. So, add a healthy touch to your meal by roasting, steaming, blanching, or stir-frying it.
2. Cauliflower
In India, it is one of the most widely available omega-3-rich vegetables. Aside from being a good source of essential vitamins, it also saves vegetarians by providing Omega-3.
3. Seaweed and algae
Nori, spirulina, seaweed, and chlorella are distinct types of algae that provide a variety of nutritional benefits.
These vegetables are essential sources of omega-3 for people who follow a vegetarian or vegan diet. These are among the few plant sources that contain both DHA and EPA.
Spirulina can be added to smoothies, and nori is a tasty addition to sushi. Furthermore, algae oil is one of the few vegan assets that contains both EPA and DHA.
4. Spinach
Spinach has the ability to improve brain function and memory. It lowers the risk of coronary heart disease and also helps to regulate blood pressure. It is one of the best omega-3 foods vegetables.
Fruits rich in Omega-3:
1. Mangoes
This summer treat has a well-balanced ratio of Omega 3 to Omega 6 fatty acids. Not only that, but they’re high in protein as well as other important nutrients and minerals.
Mangoes can be used in a variety of ways as a good source of omega-3 fatty acids. In fact, it is one of the best omega-3 fruits available in the market. It’s great in smoothies, yoghurt bowls, ice cream, and salads. You can also make desserts if you’re in the mood for something sweet.
2. Avocado
Although it is not widely available in the Indian market, avocado contains a high concentration of omega-3 fatty acids. It is also a little pricey due to the availability issue.
Despite its high omega-6 to omega-3 ratio, avocado contains a small amount of omega-6. As a result, it is safe to consume and simple to incorporate into your regular diet plan.
3. Muskmelon
It is undoubtedly one of the excellent omega-3 fruits available in India. Melons can be a healthy addition to your diet due to their lower percentage of Omega 6 fatty acids.
Eat these sweaty, fleshy fruits as a snack to boost omega-3 levels in vegan diets.
4. Berries
Berries, particularly blueberries, have 0.25 gramme of omega 3 fatty acids per 100g serving. They can be an excellent addition to your vegetarian diet.
Berries are extremely versatile and simple to incorporate into everyday foods. Make a fruit bowl, add it to a smoothie or yoghurt, or eat it as a snack.
Seeds and beans rich in Omega-3:
1. Flax Seeds
By incorporating flax seeds into your diet, you can get 6,388 mg of ALA per 28 grams of serving. Aside from being a good vegetarian source of omega 3, it also contains protein, magnesium, and manganese.
Flax seeds add a crunchy and nutty flavour to your regular oatmeal, cereal, or salads.
2. Chia Seeds
Chia seeds are reasonably priced and widely available in the Indian market. Incorporate chia seeds into your salads and smoothies to add texture to your vegetarian diet.
3. Kidney Beans
With 0.10 gm of ALA per half-cup, kidney beans are one of the very well-known foods with omega-3 fatty acids.
They go well with cold and hot salads, soups, and even pasta.
4. Hemp Seeds
Hemp seeds contain iron, zinc, and a good amount of protein, which can help improve your overall health.
Hemp seeds can help you recover quickly after a heart attack. You can bake with this seed or sprinkle it on salads, yoghurt, smoothies, and other dishes.
5. Edamame Seeds
These beans are basically immature soybeans that are particularly popular in Japan. Edamame beans are high in omega-3 fatty acids and provide plant-based protein.
Edamame beans, whether boiled or steamed, are delicious when mixed into salads or served as a side dish.
Dry fruits rich in Omega-3:
1. Cashews
Cashews are a common dry fruit found in India. Every 100 grammes contains 0.14 grams of omega 3.
It can be used in baked goods, as a snack, or to reduce the spice in curries. Cashews can also be added to oatmeal, smoothies, and other dishes.
2. Walnuts
Walnuts are an excellent source of foods with omega-3 fatty acids. It contains 3.346 grams of ALA per cup of walnuts, which is enough to meet your body’s needs.
Consume walnuts as a snack or incorporate them into your favourite salads, smoothies, protein bars, and so on.
Conclusion:
So, if you’re a vegetarian and you’re worrying about whether you are getting enough Omega-3 in your vegetarian diet, it’s time to stop because there are innumerable omega-3 foods for vegetarians. The versatile omega-3 foods listed above can make your everyday foods both delicious and healthy!
