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Best food for omega-3 fatty acid for vegetarian diet

Omega 3 Fatty Acids - Vegetarian Sources

Omega 3 Fatty Acids - Vegetarian Sources

If you want good heart health, you need Omega 3 fatty acids. You might already know this. You must also know that whenever we talk about Omega 3 fatty acids, we often discuss fish oil because fish oil is rich in Omega 3. This is true. But the question arises: if you are vegetarian, where will you get Omega 3 fatty acids? Are there oe vegetarian food sources, specifically Indian foods, that can fulfill your Omega 3 fatty acid requirements? Yes, with a well-planned diet, you can get Omega 3 fatty acids from normal Indian foods.

Let me clarify that in this video, we will discuss what Omega 3 fatty acids are, their types, how much you need, and which vegetarian Indian foods can provide them. If you have questions about supplementation for vegetarians, let me know in the comments, and I can make a separate video. For now, let's start this discussion.

What are Omega 3 Fatty Acids?

These are essential fatty acids. While our body can produce many fats it needs, there are some fats, like Omega 3 fatty acids, that the body cannot produce on its own. You need to rely on food to get them. These are essential because they are crucial for many body functions.

Types of Omega 3 Fatty Acids

  • Alpha-Linolenic Acid (ALA)
  • Docosahexaenoic Acid (DHA)
  • Eicosapentaenoic Acid (EPA)

ALA is found in vegetarian foods. Don't worry if you're vegetarian; your body can convert ALA into DHA and EPA in small amounts. Your body is smart and can handle it.

How much Omega 3 do you need?

Women need about 1100 mg per day, and men need about 1600 mg per day. If your kitchen has flaxseeds, walnuts, and chia seeds, you don't need to worry. These three are the most important sources of Omega 3 fatty acids in an Indian vegetarian kitchen.

Vegetarian Sources of Omega 3 Fatty Acids

Walnuts

A handful of walnuts (about 20 grams) is enough per day. Don't overeat them.

Chia Seeds

You can consume one tablespoon (15 grams) of chia seeds daily. Soak them in water, let them swell, discard the water, and add the seeds to salads, smoothies, or buttermilk.

Flaxseeds

Flaxseeds can be used in three forms:

  • Raw: Soak one tablespoon (15 grams) in water overnight and consume it in the morning.
  • Roasted: Roast flaxseeds on low flame, grind them, and store them in an airtight container in the fridge. Use within a week.
  • Flaxseed Oil: Use it as a salad dressing but never for cooking on high heat.

Benefits of Omega 3 Fatty Acids

Omega 3 fatty acids help with various metabolic issues, such as:

  • Reducing insulin resistance in diabetes
  • Lowering high blood pressure
  • Improving good cholesterol (HDL) levels
  • Reducing fatty liver problems
  • Decreasing abdominal fat

In short, Omega 3 fatty acids are helpful in managing metabolic disorders. I hope this information was helpful. If it was, please like, share, and subscribe to our channel. We will return soon with more interesting topics. Until then, stay healthy!

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