Top 5 Sources Of Omega 3 From Plants You Must Include In Your Diet

Omega 3 fatty acids are an essential group of polyunsaturated fatty acids that are required to ensure the optimal functioning of the body. The consumption of omega 3 from plants is useful for carrying out functions like reducing the oxidative stress exerted on the body, lowering triglycerides, and reducing the risk of developing health complications. 

• Better skin: EPA, a component of omega 3 from plants is highly beneficial to the skin as it regulates the production of oil and hydration of the skin. Studies have recorded that the consumption of Omega-3 fatty acids also reduces premature ageing and the risk of developing acne, making it a primary component in various skincare applications.
  
• Prevents Heart Disease: The consumption of omega 3 from plants acids to a decreased level of triglycerides, increased good cholesterol and prevention of harmful blood clots – thereby preventing the risk of developing cardiovascular diseases.

• Improves Eye Health:  DHA, a component of omega 3 from plants is a major structural component of the retina in the eye, and promotes eye health. It also reduces the risk of developing age-related macular degeneration.

Given below are some of the most common sources of omega 3 from plants that you can include in your daily diet:

1 Chia Seeds

A single one ounce serving of chia seeds can get you about 5 grams of omega 3 from plants, making it one of the best sources of Omega-3 fatty acids. Apart from meeting the recommended daily allowance of fatty acids for the day, chia seeds are also a rich source of protein and fiber, which are useful for improving gut health, flow of blood, regulating blood pressure. Additionally, chia seeds are also a great way to rescue the oxidative stress on your brain, which helps in preventing the risk of developing neurodegenerative diseases like Alzeihmer’s and Parkinsons, making them one of the best plant sources of omega 3.

Another benefit of consuming plant sources of omega 3 such as chia seeds is that they are useful for lowering the amount of triglycerides in our body, lowering the LDL cholesterol levels, and boosting the HDL cholesterol levels. This is useful for maintaining heart health and preventing the risk of developing chronic diseases such as obesity and heart disease. You can include such plant sources of omega 3 in your daily diet by grinding them up fine and using them as a base or a sprinkling for your protein smoothies and fruit based yogurts. Chia seeds are also excellent substitutes for for eggs, and can be used in vegan version of a lot of recipes.

2. Brussels Sprouts

About half a cup of raw brussels sprouts can get you about 135 grams of plant omega 3, 44 mg of which is filled with ALA. This is useful for reducing the oxidative stress on your body as well as improving the flow of blood to the skin cells. Apart from being a rich source of plant omega 3, brussels sprouts are also a rich source of essential nutrients such as vitamin c, vitamin k, and fiber, which are useful for boosting the absorption of nutrients, enhancing the action of the white blood cells, reducing the bad cholesterol levels in the body, and maintainning blood pressure. You can include plant omega 3 sources such as brussels sprout in your daily nutritional intake by incorporating them into your stir-fry recipes, or even simply roasting them and eating them as a healthy snack. 

3. Hemp Seed

A single 28 gram servinfg of hemp seeds contains about 6 grams of alpha linoleic acids, making it one of the best vegetarian source of omega 3. They are useful for preventing the fomration of blood clots in our body, especially around the arteries. This makes them an important ingredient to include in the diets of those who recovering from a heart attack. Apart from being a rich vegetarian source of omega 3, hemp seeds are also rich in other essential nutrients such as iron, zinc, magnesium, and protein which are useful for improving the circulation of blood and lowering blood pressure. You can include hemp seeds in your daily diet by including them in recipes for homemade hemp seed granola bars that use other vegetarian source of omega 3 such as flaxseeds. 

4. Walnuts

A single 28 gram serving of walnuts is enough to get you as much as 3 grams, making it one of the most potent omega 3 plant sources. It is comprised of healthy fats which have been associated with improving the cognitive functioning of children, as well as reducing the oxidative stress and preventing the risk of developing neurodgenerative diseases such as Alzeihmer’s and Parkinson’s. Apart from being a rich omega 3 plant sources, walnuts are also a rich source of vitamin k and vitamin c, which are useful in improving blood circulation and enhancing the function of the immune system. You can include omega 3 plant sources such as walnuts in your daily diet by adding them to your homemade cereal or even using them as topping on some low fat yogurt.

5. Flax Seeds

Flax seeds are one of the most convenient plants with omega 3 fatty acids foods. They contain about 2.3 grams of omega 3 per serving, which helps meet the recommended daily intake. They are also a good source of nutrients like fibre and magnesium. Due to their high ratio of Omega-3 fatty acids to Omega-6 fatty acids, flax seeds are used as a primary ingredient in Omega-3 health supplements. Consumption of plants with omega 3 rich foods such as flax seeds is also beneficial for regulating gut health, improving digestion, and reducing the risk of developing a cardiovascular infection. You can include plants with omega 3 sources such as flax seeds by using them in your oatmeal, soups, and cereal recipes.

Plant Omega 3 Supplements

Plant omega 3 supplements are extremely beneficial to the body when consumed in combination with other nutritional plant omega 3  foods as a part of a healthy and balanced diet. These sources help with the regulation of EPA and DHA levels  while ensuring easy digestion by the body. These omega fatty acids foods are also the ideal solution for people who follow specific diets such as veganism or vegetarianism since it can be  difficult for them to meet their Omega-3 fatty acid requirements. Consumption of omega 3 from plants supplements has also been beneficial for regulating triglyceride Levels, improving the mobility of joints, and improving cognitive function. 

Conclusion

While it is important for you to consume omega 3 from plants as a part of your daily intake, you also need to make sure that you are including other essential micro and macronutrients as a part of your daily diet. You can do this by following a healthy and balanced diet that comprises of food groups such as healthy fats, complex carbs, and lean proteins.