A balanced diet is important for our overall well-being. We must include all kinds of nutrients in our meals to stay healthy. However, most of us only focus on very few of them like protein, vitamins, minerals, calcium and carbohydrates. But there are many other underrated nutrients that are important for smooth functioning of our body and omega 3 fatty acids in one of them.
Omega 3 fatty acids are a vital nutrient that provide several benefits to our body and brain. According to Healthline, they are beneficial for eye health, brain function, heart problems, mental disorders, skin issues and Alzheimer's disease. Including omega 3 rich foods in your diet will also help in reducing inflammation and improving sleep.
Most of us think only non-vegetarian foods like salmon and eggs are a good source of omega 3 but that’s not true. Here are eight vegetarian foods that are rich in omega 3 fatty acids you must include in your diet:
Soybeans
We all know that soybeans are highly nutritious and an amazing source of plant-based protein. But they also contain an ideal amount of omega 3 and omega 6 fatty acids. According to Healthline, soybeans are also high in folate, vitamin K, magnesium and potassium. Soybean can be consumed in the form of curry, salads, roasted snack and chaat.
Chia Seeds
Chia seeds are known to be incredibly nutritious and are a well-known source of omega 3 foods. They are also a good source of calcium, manganese and phosphorus. One tablespoon of chia seeds contains approximately 2457 mg of omega 3 content. You can add these healthy seeds to your smoothies, salads, desserts as well as morning detox drinks.
Flaxseeds
These small brown seeds are incredibly nutritious. Along with omega 3 fatty acids they are also a good source of fibre, protein, vitamin E and magnesium. According to Healthkart, one tablespoon of flaxseeds contains approximately 1597 mg of omega 3 content. It can become a part of your smoothies, salads, baked goods as well as soups.
Kidney Beans
Kidney beans are a staple in many households. We usually enjoy it as curry along with steamed rice. But did you know, this wholesome side dish is also an incredible source of omega 3 fatty acids? Yes, along with being rich in vitamins, minerals and antioxidants, kidney beans are also high in omega 3 fatty acids. Apart from curry, they can also be enjoyed as salads, stews and soups.
Wheat Germ
In simple words, wheat germ is the internal part of the wheat grain. Known for its mild nutty flavour, it is rich in vitamin B1, vitamin B6 and folate along with omega 3 fatty acids. According to a report by Medical News Today, one cup of wheat germ contains 6.91 g of Alpha-linolenic acid (ALA). It can be added as topping to your cereals, salads and yoghurt.
Hemp Seeds
This is another remarkable source of omega 3 fatty acids. According to Healthkart, hemp seeds contain approximately 2.605 grams of alpha-linolenic acid (ALA) in every three tablespoons. These seeds can become a part of salads, smoothies, milk, cereals and yoghurt. You can also enjoy them on their own as a snack.
Cauliflower
This vegetable is a great source of omega 3 fatty acids along with other essential nutrients like potassium, niacin and magnesium. According to Healthkart, 100 grams of cauliflower contains 37 grams of omega 3 approximately. Apart from curry and stir-fried, this vegetable can also be enjoyed as salads, paratha, pakora and a pasta ingredient.
Walnuts
Walnuts are one of the most nutritious varieties of nuts. They are loaded with fibre, copper, manganese and vitamin E. According to Healthkart, seven walnuts contain approximately, 2542 mg of omega 3 content. Apart from enjoying it directly, it can also become a part of smoothies, halwas, bars and cupcakes.