Omega 3 fatty acid through plant-based diet

They are tasty and easy to find

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Omega-3 is an essential fatty acid that is important in maintaining a healthy heart, brain, kidney function, eye, and skin. While the biggest source of omega-3 is fish, there are plenty of plant-based foods as well that are an excellent source of omega-3.

This rich and essential fatty acid is abundant in several different plants and those plants also deliver dozens of other important nutrients for balanced health.  Sources include walnuts, flaxseeds, chia seeds, hemp seeds, edamame, seaweed, and algae. Other green leafy vegetables and beans also contain small amounts.

Flax Seeds
it has the highest quantity of omega-3 fatty acids of any other food, giving more than double the amount of one’s daily recommended needs in a tablespoon and seven times the recommendation in a tablespoon of flaxseed oil. It is a great source of Vitamin A, magnesium, and manganese. Either consume by mixing them in homemade multi-seed crackers or add them to your favorite smoothie or morning bowl of oatmeal.

Walnuts
While almonds and cashew nut have their nutrients, walnut is considered among the superfoods. Studies have found walnuts to lower blood pressure, help in weight loss, maintain a healthy body, help age better and even boost gut health. Just one ounce of walnuts contains more than double omega- fatty acid is recommended for women. Either top some walnuts onto your salad, bake them into brownies or add them to your vegetable sides.

Seaweed and Algae
All forms of algae like seaweed, spirulina, nori, and chlorella are rich in omega-3 fats. Hence it makes it an important food for vegans and vegetarians as it provides one of the only plant-based sources of EPA and DHA omega-3’s. Use nori in brown rice or wrap around sushi and can purchase spirulina and chlorella powder supplements to make for smoothie bowls or use in pancakes. Seaweed is also rich in protein, is antidiabetic, antioxidant, and has antihypertensive properties.

Hemp Seeds
Well, they are for you to happy high, but hemp seeds have amazing nutritional value. Hemp seeds-also called hemp hearts- are also an excellent source of plant protein, fiber, iron, and magnesium, among others. So you can throw some three tablespoons of them on your breakfast, lunch, or dinner plate. You can also add them to your granola recipe or smoothie.

Edamame
Another important food item, you should add a half-cup serving of edamame in your diet as it provides about 20 percent of omega-3 fat needed by the body. As well as it offers tons of protein, fiber, and other essential nutrients. Try topping the Greek salad with edamame to enjoy them a wholesome way.

Other food sources rich in omega-3 fatty acid are kidney beans, canola oil, and chia seeds among others.

Source:  https://www.buzztribe.news/omega-3-fatty-acid-through-plant-based-diet/ 

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