Eat more of these best plants to get omega-3 fatty acids from, and watch your health steadily improve. Omega-3 fatty acids are crucial to several functions in the body, especially mental & blood distribution. This means that your brain & heart’s proper functioning is highly dependent on the availability of omega-3 acids.
3 Best Plants to Get Omega-3 Fatty Acids From.
The most popular sources of Omega-3 fatty acids are fatty fish like tuna, wild-caught salmon & mackerel. This is good news to everyone, except…
Vegetarians. Vegans. Or those who just do not appreciate fish.
If you’re one of these, I must say that omega-3 fatty acids from fish are the most complete. Typically, plants contain only alpha-linoleic acid, which is not as active as the other forms of omega-3 fatty acids —docosahexaenoic acid (DHA) & eicosapentaenoic acid (EPA). Nonetheless, it is better to eat this available form rather than have no supply at all.
Furthermore, eating a lot of foods rich in alpha-linolenic acid is enough to keep you healthy & alive. Having said that, here are the plants to eat more for omega-3 fatty acids as a vegan.
Chia seeds are popular for their numerous health contributions, with each serving offering a significant amount of protein & fiber. They are also an excellent plant source of omega-3 acids.
As a result of this, several studies have established that adding chia seeds to a healthy diet may reduce chronic disease symptoms. A research found that adding oats, soy protein & chia seeds to a healthy diet led to a significant reduction in the level of triglycerides in the blood. A 2007 animal model also revealed that regular consumption of chia seeds increases good cholesterol & decreased triglycerides in the blood.
A 28-gram serving of chia seeds is enough to meet your daily ALA omega-3 fatty acids recommendation.
Brussel sprouts are rich in fiber and vitamins C & K and are filled with omega-3 fatty acids. As a cruciferous veggie, Brussel sprout is a reservoir of nutrients & omega-3 fatty acids and has been linked to several health benefits.
A study revealed that increasing your daily consumption of the vegetable is linked to a 16% reduction in heart disease risk. A cooked cup of Brussel sprouts will provide you with 270 mg of ALA Omega-3 fatty acids.
These sprouts can be stir-fried, roasted, blanched or steamed and eaten alongside any other meal.
Alga oil, as the name suggests, is gotten from algae & is one of the few plant sources of both DHA & EPA. This is remarkable, considering that about 80% of plants offer just ALA. Some studies suggest that the nutritional value of alga oil can be compared with what can be gotten from seafood.
A specific study reported that alga oil & cooked salmon were both equally absorbed by the body. This is even more remarkable because the body absorbs omega-3 fatty acids most from directly eaten fish. Even fish oil supplements are not as absorbed as fish.
Concluding The Best Plants to Get Omega-3 Fatty Acids From
Apart from the three best plants to get omega-3 fatty acids discussed above, you can also try out tiger plant sources. Hemp seeds, walnuts, flaxseeds & perilla oil are also very rich in plant-derived omega -3 fatty acids. Add these plants to your vegetarian diet today.