Last updated on
Tue 07.2021, 16:24
There are three types of omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).
Marine animals are a rich source of EPA and DHA, while ALA is found in several plant foods.
Although EPA and DHA are better options when compared to the omega-3 fatty acids ALA, the following foods are your best choices if you cannot eat foods of animal origin.
Chia seeds contain ALA and omega-6 fatty acids
Chia seeds are high in ALA and omega-6 fatty acids.
With the rise in popularity, these seeds are now a common ingredient in cereals, breads, puddings, and bars.
Add chia seeds as a topping on yogurt, mix them into your bread dough, or toss a handful in muffin or pancake batter.
They are also an excellent substitute for eggs in vegan kitchens.
Flaxseed is the richest vegetable source of omega-3
Flaxseeds are the richest vegetable whole-food source of the omega-3 fatty acid ALA.
Studies show that the ALA contained in these seeds promotes good heart health and reduces tumor growth.
Flaxseed oil is a vegetarian alternative to fish oil. However, this oil doesn’t have as much omega-3 content as fish oils.
Drink a handful of flaxseed with water daily for general health.
Walnut skin is rich in phenolic antioxidants, vitamin E. loaded
Walnuts are a valuable source of ALA omega-3 fatty acids and contain high amounts of vitamin E.
The omega-3 fats found in these nuts help reduce oxidative stress in the brain.
Walnut skin is loaded with phenolic antioxidants and has important health benefits.
You can just chew walnuts, but if the taste is too boring for you, make some delicious walnut bread at home.
Seaweed oil supplements are healthy for those who don’t eat fish
Algae oil is extracted from certain marine algae and, like fish oil, is rich in omega-3 fatty acids.
The oil contains omega-3 and omega-9 fatty acids.
It helps reduce inflammation and aids in brain function.
Seaweed oil supplements are generally considered safe and are a healthy substitute for those who don’t eat fish.
Ask your doctor for dosage instructions.
100 kcal Brussels sprouts provide around 480 mg of omega-3 fatty acids
Tiny Tiny Brussels Sprouts are full of fiber, vitamins, antioxidants, and loads of ALA omega-3s.
In fact, 100 calories worth of Brussels sprouts provides around 480 milligrams of omega-3 fatty acid, making it a healthy herbal alternative to ALA.
Do a simple pan flip to enjoy the benefits, or try the more fancy recipes you can find online.