Dr Rashi Sharma
Omega-3 fats are essential for heart, health, brain health and fighting off inflammation, and unfortunately, most don’t get enough of them. Adult women only need 1.1 g per day , while adult men need 1.6 . And it can be even more difficult for vegans and vegetarians who avoid fish . Intake of omega -3 fats as a vegan or vegetarian to help give your body the nutrition it needs.
FLAX SEEDS: Flax delivers more ALA Omega -3 fatty acids than any other food on the planet offering more than double the amount of your daily recommended needs in a tablespoon and seven times the recommendation in a tablespoon of flaxseed oil.
WALNUTS: While a variety of nuts are considered superfoods , walnuts just might be one of the best for optional health. Studies found that walnuts lower blood pressure, help us lose weight and maintain a healthy one , help us age better and even boost our gut health.
SEAWEED AND ALGAE: Seaweed , spirulina , nori and chlorella are all forms of algae that are rich in omega-3 fats. These foods are especially important for vegans and some vegetarians to consume , because they provide one of the only plant- based sources of EPA and DHA Omega – 3 ‘s.
CANOLA OIL : Many people feel strongly about which cooking oil is the best , and canola oil gets our seal of approval. One tablespoon of canola oil contains 1.28g of omega -3’s which is more than a day’s serving for women .canola oil is versatility thanks to a light and neutral flavour, low saturated fat content and that is great source of vitamin E and K.
KIDNEY BEANS: While kidney beans are one of are lower sources of plant – based omega -3’s offering about 10 percent of yours daily needs they are definitely still worth eating. Kidney beans are an excellent source of plant protein and are packed with fiber to keep you full until your next meal. They are also a great source of iron and folate, making for a pregnancy superfood.
CHIA SEEDS: Chia seeds, which pack 5g omega -3 ‘s in just one ounce. Chia seeds have become a popular superfood in recent years and for good reason. One ounce of chia seeds is packed with half of your daily fiber needs , protein , and is an excellent vegan source of calcium.
TOFU: A vegetarian staple, tofu offers Omega -3 in addition to protein. It a good source of vegans and vegetarians. Omega -3 fatty acids are important part of the diet and essential to your health . If you don’t eat fish because of dietary reasons or personal preferences , you can still reap the benefits of omega -3 fatty acids in your diet. |
