Source :NEWS18 NEWS
Last Updated:May 13, 2025, 13:22 IST
Omega-3 fatty acids are essential for heart health, brain function, and reducing inflammation. While fish is a common source, here are several plant-based alternatives.
Chia seeds offer 5,000 mg of ALA per 28 grams.
Omega-3 fatty acids are vital for overall health, playing a crucial role in heart function, brain development, and inflammation control. While fatty fish like salmon and mackerel are often recommended for their high omega-3 content, many people prefer plant-based or non-fish sources, either due to dietary choices, allergies, or environmental concerns.
Fortunately, nature offers a wide range of omega-3-rich foods that can fit into any diet, ensuring you don’t miss out on these essential nutrients. Here are six nutrient-packed, non-fish sources of omega-3s that are as nutritious as they are delicious.
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Chia Seeds
Chia seeds are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid. It supports your gut health and regulates blood pressure and inflammation. Incorporating chia seeds into your diet can support cardiovascular health and provide fibre and antioxidants. Just 28 grams of chia seeds offer approximately 5,000 mg of ALA, surpassing the daily recommended intake for adults.
Flaxseeds
Flaxseeds are another excellent source of ALA. One tablespoon (10 grams) contains about 2,350 mg of ALA. They also offer fibre and lignans, which have antioxidant properties. Ground flaxseeds can be added to cereals, smoothies, or baked goods.
Walnuts
Walnuts are a convenient snack rich in omega-3s, offering about 2,570 mg of ALA per ounce (28 grams). Studies found that regular consumption of walnuts may support brain health and improve cognitive function.
Algal Oil
Derived from algae, algal oil is one of the few plant-based sources that provide both Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA), the forms of omega-3s found in fish. Studies suggest that algal oil is comparable to fish oil in terms of absorption and efficacy.
Hemp Seeds
Hemp seeds provide approximately 2,600 mg of ALA per three tablespoons (30 grams). They also contain protein, magnesium, and iron. Sprinkle them on salads or blend them into smoothies for a nutritional boost.
Perilla Oil
Common in Korean cuisine, perilla oil contains about 9,000 mg of ALA per tablespoon (14 grams). It’s best used as a dressing or finishing oil to preserve its nutritional properties.
- Location :
Delhi, India, India
- First Published:
May 13, 2025, 13:22 IST
SOURCE : NEWS 18
