If more people knew about the immense Omega 3 fatty acids benefits, they’d certainly include tons of sources in their daily diet. Fish are the most popular source, but there are many more Omega 3 fatty acids foods – some of which contain even more of this vital nutrient than fish. So, here’s our round up of the best Omega 3 fatty acids foods that fit in the vegan and Ayurvedic diets.
Omega 3 Fatty Acids Benefits
- They support cardiovascular health in many ways, including reduced cholesterol and blood pressure.
- They help prevent as well as manage diabetes.
- Omega 3s maintain a healthy brain, thus helping it function optimally as well as preventing degenerative diseases.
- Healthy levels of this nutrient are linked to lower levels of inflammation.
- It also balances moods and helps you feel better.
- Omega 3 fatty acids foods boost immunity.
- They are important for skin health too – they help prevent premature ageing, repair damage, and help your skin look clear, firm, and spot-free.
- Cancer prevention is also among the Omega 3 fatty acids benefits.
How Much Do You Need?
Unfortunately, there’s no set value! But in general, people are advised to take anywhere from 500 to 1,000 mg per day.
Omega 3 Fatty Acids Foods
1. Flaxseeds – A Top Omega 3 Food
Seeds are considered satvik food in Ayurveda. And flaxseeds are some of the best. A tablespoon of flaxseeds contains 2.4 grams of ALA (alpha-linolenic acid). What else do they provide? A whole lot of fibre, plant-based protein, manganese, and magnesium.
2. Tofu – A Great Addition To Your Daily Diet
Providing about 814 mg in just 3 ounces, tofu is an excellent source that not many know about. It’s also among the best vegan sources of calcium! Being a soybean product, it’s popular for easing menopause symptoms.
3. Chia Seeds – A Nutritional Powerhouse
Chia seeds are a superfood providing over 700 mg in a teaspoon. Being packed with nutrients, they have tons of other health benefits…improved stamina, blood sugar management, and stronger bones, to name a few.
4. Walnuts – An Excellent Brain Food
Ayurveda highly values nuts. Next on the list of foods rich in Omega 3 fatty acids is walnuts. These delicious nuts don’t just resemble the human brain, but are also excellent for the health of this precious organ. Here are some more benefits of walnuts.
5. Wild Rice – A Must-Try!
Half a cup of cooked wild rice provides you with 240 mg Omega 3 fatty acids. It’s a much more nutritious alternative to white rice. Wild rice aids digestion, strengthens bones, helps manage weight, boosts immunity, and protects the heart among other things. If you’re clueless about how to cook it, try out this recipe!
6. Red Lentils – Essential In A Vegan Diet
With 480 mg of Omega 3s per cup, red lentils make a good addition to your diet. Very frequently cooked in Indian households, red lentils are an excellent source of protein, fibre, folate, and manganese. All of this while being rather low in fat.
Note: Posts on Ayurvedum are solely for the purpose of sharing the goodness of Ayurveda and bringing awareness about natural and healthy living. Please do not substitute it for professional medical advice. Ingredients discussed can interfere with certain medications. So, before using anything to treat yourself, always consult an Ayurveda doctor or practitioner.