Last Update:30 October 2024 12:20 IST

One of the best sources of getting Omega 3 acids is fish such as Salmon, Tuna and Mackerel.

Omega-3 acids may reduce the risk of cardiovascular disease, Alzheimer’s disease and some types of cancer. (Photo: Shutterstock)

Omega 3 fatty acids are one of the important nutrients that your body needs in sufficient quantities to function properly. These acids are responsible for the development of the brain and nervous system, as well as regulating inflammation levels. However, it is not produced naturally in our bodies and must be obtained from foods and other health supplements. Deficiency of omega 3 acids can cause a number of health problems, such as mood swings, drowsiness, frequent urination and dehydration. One of the best sources to get Omega 3 acids are Salmon, Tuna, Mackerel and oysters and mussels, which are fish like fish that are high in Omega 3 acids.

What about vegetarians? If you’re a vegetarian or vegan, you may be wondering how to consume adequate amounts of omega-3 fatty acids. These healthy fats can also be found in a variety of plant-based dishes.

Walnut

Walnuts are one of the best plant sources of omega-3 acids. A one-ounce serving contains 2.5 grams of alpha-linolenic acid (ALA), an omega-3 fatty acid that can benefit you in many ways. Include walnuts in your daily diet. They are also loaded with various nutrients, antioxidants, healthy unsaturated fats, iron, magnesium, vitamin C, and others. You can consume them as a snack or add them to your salads.

Chia Seeds

One of the best plant-based products for omega-3 fatty acids is Chia Seeds. Just one teaspoon of these tiny seeds can deliver up to 5 grams of these healthy fatty acids. Chia seeds are also rich in fiber, which may aid weight loss, lower cholesterol levels, and improve heart health. You can add chia seeds to your daily diet in Chia Pudding, Chia Juice, Chia Smoothies, etc. You can include it in a variety of ways. You can also get a gel-like consistency by combining it with water instead of eggs.

flaxseed

Flaxseed is among the oldest plants in the world. Just one serving provides a good amount of protein, fiber and omega-3 fatty acids, as well as many important vitamins and minerals. Additionally, since these seeds are rich in alpha-linolenic acid (ALA), it can help reduce the risk of heart diseases, improve lipid profile, lower blood pressure, prevent blood sugar spikes, and improve digestion. The best ways to include them in your diet are; Mix it with yogurt, make a smoothie, use Roasted Flax Seeds, or sprinkle it over your salad or oatmeal.

brussels sprouts

Another non-animal source of omega-3 acids is Brussels Sprouts. A half-cup serving of Brussels sprouts contains approximately 44 mg of ALA acid, while a half-cup serving of cooked Brussels sprouts contains 135 mg of omega-3 fatty acids. It also contains anti-cancer compounds, may support heart health, gut health, and reduce the likelihood of type 2 diabetes.

Spinach

Spinach, one of the most common vegetables in the Indian family, is a good source of Omega-3 acids. 100 grams of spinach contains approximately 370 milligrams of ALA acid. Apart from this, it is also a good source of Iron, Vitamin K, Calcium, Folate, Protein, Fiber, Antioxidants and other minerals. It can be added to your daily diet in many ways such as salads, smoothies, soups, sandwiches, Palak Paneer and other dishes.

Omega-3 acids may reduce the risk of cardiovascular disease, Alzheimer’s disease and some types of cancer.