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Be the Owner of a Good Health with Omega 3 Vegan Foods - 24 Mantra organic

Be the Owner of a Good Health with Omega 3 Vegan Foods - 24 Mantra organic

Get-your-omega-3-from-these-vegan-foods

Get your omega 3 from these vegan foods

Health and Nutrition
23.11.2020
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When we talk about incorporating fat in your diet, it means to incorporate healthy fats. Omega 3 fat falls into this category. Usually, fish sources like salmon are high in Omega 3 fatty acids. That does not mean that vegan people cannot have them. There are rich sources of omega 3 in plants as well. You’ll be surprised to know that some of these omega 3 vegan foods have greater Omega 3 fats than fish sources. Before discussing the best, let’s see what omega 3 fats are and how it is beneficial for your health.

What are the uses of Omega 3 fats?

Omega 3 fat is highly beneficial for maintaining your cardiovascular health. Besides this, it also helps in curing inflammation and is also good for brain health. For adult men, the requirement is 1.6 and for an adult woman the requirement is 1.1 grams per day. Note that this particular nutrient is available in three different forms- ALA, DHA, and EPA.

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Different types of Omega 3 vegan foods:

Don’t eat fish? Not a big problem! There are various Omega 3 vegan foods that you can include in your diet.

  • Flax seeds– One tablespoon of flaxseeds can provide double the daily requirements of Omega 3 fat. One tablespoon delivers 3 grams of fibre and 2 grams of protein. Besides this, it is packed with essential vitamins. You can have it in different forms. It is available in a whole as well as a powdered form. The best form is the ground form of flax seeds because you can add them in smoothies.
  • Walnuts– Though most of the nuts are packed with essential vitamins and minerals, walnut stands to be one of the best sources of Omega 3. It has been found in studies that walnut is good for maintaining healthy body weight, and it also aids in lowering your BP levels. 28 grams of walnut delivers 2.3 grams of omega 3 fat. It means that it is more than the daily requirement needed by adult women. It is a rich source of Omega 3 vegan food, and you can meet your daily requirements by having few walnuts. One of the best things is that you can add them to cake batters and have them as a brownie or you can add them to your salad.
  • Canola oil– One of the phenomenal sources of omega 3 vegan options is canola oil. You can get 1.28 grams of Omega 3 in a tablespoon of canola oil. This is more than the daily requirements of omega fat for adult women. Some of the incredible features of this oil include- neutral taste, light, and an excellent source of Vitamins E and K.
  • Hemp seeds– These seeds have excellent nutritional content, and this is the reason why it is preferred as the best Omega 3 vegan source. Besides delivering more than the daily requirement of omega 3 fat, it is a powerhouse of iron, fibre, and is rich in plant protein. You can easily incorporate them into your breakfast, lunch, or dinner. You can either add them to your smoothie or granola recipe.
  • Edamame– Many of you must not have heard about this particular food item. These are immature beans and are popularly known as vegetable-soya-beans. Half a cup of this Omega 3 vegan food can deliver 20% of your Omega 3 fat requirements. On top of that, it can also deliver a high amount of fibre, protein, and other essential nutrients.
  • Kidney beans– Though it is not an excellent source of Omega 3 vegan food, you can still have them in your lunch or dinners. It provides 10% of the total dietary requirement of Omega 3 fat. It is packed with fibre and is an excellent source of plant protein. It can keep your appetite full for a long time. Pregnant women are advised to have lots of kidney beans because it is packed with folate and iron.
  • Brussels sprouts– Brussels sprouts are the phenomenal sources of Omega 3 fatty acids with high ALA content. A cup of cooked Brussels sprouts can offer 135mg of ALA. Besides delivering Omega 3, it also delivers essential nutrients to your body- Vitamin C and Vitamin K.
  • Vitamin K is very much important for our body as it is associated with wound healing and bone health.
  • Soyabean oil– One tablespoon of Soyabean oil provides 0.923 grams of ALA. It is a perfect Omega 3 vegan source and can be used for cooking. Soybean is usually prepared as curry, but the oil can be used in salad dressings and as oil for cooking. Besides this, it is also an excellent source of Vitamin K, Folate, riboflavin, potassium, and magnesium.
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Summing Up

To sum up, Omega 3 fats are extremely crucial for our body as it fights inflammation and keeps our heart healthy. It is important to include all the three kinds of Omega 3 fatty acids in your diet but keep an eye on the amount that you are having. Portion size plays an integral role in maintaining your overall health.

People who want to avoid the fish sources of Omega 3 can opt for Omega 3 vegan food choices, as mentioned above. You can include Algae supplements as they are an excellent source of Omega 3 fatty acids. Always choose organic foods as they don’t have any harmful chemicals and pesticides and totally safe for health.

 

 


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