Omega-3 fatty acids play a major role in many of the body functions. According to numerous studies conducted over the years, omega-3 fatty acids can help in reducing inflammation, reduce the risk of dementia, and also help in decreasing triglycerides. The main source of omega-3 fatty acids is fish.
However, it is difficult for a vegan to eat fatty fishes to get an adequate amount of omega-3 fatty acids.
Here is the list of some of the plant-based foods that are rich in omega-3 fatty acids.
This cruciferous vegetable is an excellent source of omega-3 fatty acids and also fiber, vitamin K, vitamin C, etc. That is one of the main reasons why most health experts and dieticians recommend adding brussels sprouts to your plant-based diet. One recent study has found that an increased intake of cruciferous vegetables like Brussels sprouts can lower the risk of heart disease by 16%. You will get around 44 mg of alpha-linolenic acid (ALA) from half a cup of raw Brussels sprouts and you will get around 135 mg of omega-3 fatty acids from half a cup of cooked Brussels sprouts.
It is well-known that chia seeds provide a lot of health benefits, due to the high amounts of fiber and protein present in them. Chia seeds are a great source of alpha-linolenic acid. According to a recent study, taking chia seeds daily can help in decreasing glucose intolerance, blood triglycerides, and inflammatory markers in the body.
Walnuts are packed with several healthy fats and ALA omega-3 fatty acids. According to some animal studies, walnuts can help in improving brain health. It was also found that taking walnuts regularly can help in improving memory.
Hemp seeds are a great source of iron, zinc, protein, magnesium, and omega-3 fatty acids. According to some of the recent animal studies, taking hemp seeds regularly can help in improving heart health. You will get around 6000 mg of ALA from just one ounce of hemp seeds.
Flaxseeds provide a good amount of magnesium, fiber, protein, manganese, and omega-3 fatty acids. Many studies have shown that the heart-healthy benefits of flaxseeds are because of the good amounts of omega-3 fatty acids present in them.
Shared above are some of the important plant-based sources of omega 3 fatty acids. Make sure to add them to your diet to ensure the intake of omega 3 fatty acids.