Vegetarians, get your dose of Omega 3s from these sources

Omega-3 fatty acids are essential for heart and brain function

By: Lifestyle Desk
New Delhi | Updated: May 20, 2024 12:26 PM IST

Do you have walnuts regularly? (Source: Getty Images/Thinkstock)

You may think you are having a balanced meal, but are you really paying attention to individual nutrient consumption? We thought so. As such, when Shweta J Panchal, a dietitian, spoke about the lack of vegetarian sources of Omega 3 fatty acids, we were all eyes and ears.

According to an Instagram post by Panchal, there are four recommended sources of Omega-3 fatty acids, which are essential for heart and brain function, that everyone, especially vegetarians should swear by.

But can these help meet the body’s Omega 3 needs? We explore with the help of experts.

Flaxseeds

Every tablespoon of this seed provides 7 grams of ALA (Alpha-linolenic acid), which is a type of Omega 3 fatty acid, said Panchal. “A concentrated supply can be obtained by ingesting flaxseed oil or grinding entire flaxseeds. Try to consume one or two teaspoons of flaxseed oil or ground flaxseeds every day,” said Sushma PS, chief dietitian, Jindal Naturecure Institute.

Here’s what to keep in mind when consuming chia seeds (Source: Freepik)

Algae and seaweed

Nori, chlorella, and spirulina are all forms of algae. These are important sources of Omega 3 for vegetarians and vegans because they provide the Omega 3s that non-vegetarians get from fish, said Panchal. According to Panchal, algae and seaweed are one of the few plant foods containing both DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid) which are found predominantly found in seafood.

Also Read | Experts on whether Omega-3 rich foods can help balance hormones

Walnuts

Walnuts are one of the easiest sources to get Omega 3s from. You can consume walnuts raw or sprinkle them on top of salads and mix them with smoothies, said Panchal. Packed in ALA, walnuts make a delicious snack, said Sushma. “Add them to baked goods, salads, and porridge to include them in your diet. It is advised to take around 1 ounce, or a tiny handful, every day,” said Sushma.

Chia seeds

Every two tablespoons of chia seeds provides you with roughly five grams of Omega 3s, mentioned Panchal. “Chia seeds also have a large amount of ALAs. It is excellent to consume 1-2 teaspoons every day,” mentioned Sushma.

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