Different nutrients are necessary for our body to operate and defend against illnesses. One such necessary component that our bodies need is omega-3, generally referred to as “healthy fats,” which boost heart health by assisting in the reduction of triglycerides. Since the body is unable to produce them, we must get these polyunsaturated fats from our diet or supplements. In addition to providing energy and supporting cell structure, omega-3 fatty acids also maintain lung and heart function and strengthen the immune system. These are good vegetarian sources of omega-3 fatty acids that you should include in your diet since the body cannot produce omega-3 on its own.
Omega-3-Rich Vegetable Foods:
1. Chia Seeds
Among the healthiest seeds you can eat are chia seeds. Due to its high fiber content, minerals, vitamins, and antioxidants that support various bodily processes and aid in weight reduction. Chia seeds’ nutritional significance is further enhanced by being an excellent source of omega-3 fatty acids. About 5,000 mg of omega-3 fatty acids may be found in only one ounce of chia seeds.
Omega-3 polyunsaturated fatty acids, which are better for you than saturated fats, are abundant in walnuts. Walnuts are a very beneficial nut for heart and brain health since they contain omega-3 fatty acids. They protect against age-related illnesses and promote brain growth.
3. Kidney beans
Because of its nutritional profile, eating kidney beans promotes intestinal health, blood sugar regulation, and weight control. They are a fantastic source of vitamins, minerals, and nutritious proteins that help enhance general health. About 210 mg of omega-3 fatty acids are included in one cup of kidney beans.
4. Snap Peas
Brussels sprouts are rich in vital nutrients including fiber, vitamin K, and C, and they are very low in calories. They are also a good source of antioxidants, which may be easily included into a diet and help control elevated blood sugar and inflammation. 44 mg of the approximately 135 grams of plant omega 3 found in a half cup of raw Brussels sprouts are made up of ALA.
Edamame is a low-calorie, high-nutrient legume that is perfect for a snack binge. Rich in vitamins, minerals, and other vital elements, it may help control blood sugar, cut cholesterol, and lessen the chance of breast cancer and bone loss. 2.16 grams of omega-3s are present in 100 grams of edamame.