Many of us have heard about the health benefits of Omega-3 fatty acids, and for all good reasons. These essential fatty acids are pivotal for the membranes that surround every cell in your body and also provide the energy your body needs.
Omega-3 fatty acids are known to help improve mental health, support lung function, reduce inflammation, boost immune response, promote eye health, and support the hormone-producing glands in your body. According to reports, Omega-3 fatty acids can help to boost insulin resistance, reduce inflammation, and it lowers heart disease risk in people with metabolic syndrome.
Three Types of Omega-3 Fatty Acids:
- Alpha-linolenic acid (ALA)
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
While our bodies have tendency to produce loads of fats from our food itself, Omega-3 is an essential fatty acid, which means we need to get it directly from our food. This makes it very important to choose foods that are rich in Omega-3!
5 Omega-3 Rich Foods for Vegetarians
- Seeds
Flax seeds (2,350 mg of Omega-3 per serving) and chia seeds (5,060 mg of Omega-3 per serving) are packed with Omega-3 fatty acids. These seeds are also a great source of magnesium, iron, and fibre. They can help lower cholesterol and protect your cells from harmful free radicals. - Walnuts
Walnuts are loaded with Omega-3 fatty acids (2,570 mg per serving) and are great for heart health and appetite control. They also provide monounsaturated fats that help improve blood sugar and cholesterol levels, plus they have anti-inflammatory benefits. - Soybeans
Soybeans offer 1,241 mg of Omega-3 per serving and are a good source of both fibre and protein. Eating soybeans can help lower your risk of heart disease, improve bone health, and reduce LDL (bad) cholesterol levels. - Blueberries
Blueberries are not only low in calories but also packed with nutrients and antioxidants. They provide 437 mg of Omega-3 per serving and are rich in antioxidants called anthocyanins. These antioxidants have been shown to help lower LDL cholesterol levels and reduce blood pressure as per reports. - Brussels Sprouts
Brussels sprouts contain Omega-3 fatty acids, with each serving offering 430 mg of alpha-linolenic acid (ALA). These little green veggies are also rich in vitamins K and C and may help reduce the risk of heart disease. To get the most out of it, steam them before eating.
Conclusion
To increase your Omega-3 intake, try adding these natural foods to your diet. While Omega-3 supplements are available over-the-counter, it’s always better to get your nutrients from natural food sources to enjoy the full benefits of the nutrients they offer. For more health-related tips and insights, stay tuned to Healing Pharma.
