We all need nutrients to keep us healthy and immune to diseases. One of the main nutrients that provide many health benefits and offer protection from several health disorders is omega-3 fatty acids. Several studies have proven that omega-3 fatty acids can reduce inflammation and the quantity of blood triglycerides.
Usually, we get omega-3 fatty acids from fish and this is a challenge for people who follow a vegan diet. There are mainly three types of omega-3 fatty acids. These are alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Among these, alpha-linolenic acid is mainly present in plant-based foods.
Here is the list of some of the plant-based foods that are the best sources of omega-3 fatty acids.
In addition to omega-3 fatty acids, brussels sprouts are also rich in vitamin D, vitamin K, and fiber. A recent study has shown that eating cruciferous vegetables like brussels sprouts provide a wide range of nutrients and lower the risk of heart disease by 16%. About 44 mg of alpha-linolenic acid is present in just half a cup of brussels sprouts. Including brussels sprouts to your plant-based diet makes a healthy and delicious addition to your daily plant-based meal.
Chia seeds are popular for their high protein content and the wide range of health benefits they offer. These seeds are also a good source of omega-3 fatty acids. The wide range of nutrients present in chia seeds helps in reducing the risk of developing several chronic diseases. About 4,915 mg of alpha-linolenic acid omega-3 fatty acid is present in one ounce of chia seeds.
Hemp seed is a great source of omega-3 fatty acids along with other nutrients like protein, iron, zinc, vitamins, etc. Several studies have shown that omega-3 fatty acids in the hemp seeds are very effective in improving your heart health.
It is an oil that is derived from perilla seeds. This oil is mainly used as a cooking oil in Korean cuisine. It is a versatile and flavorful ingredient to many popular Korean dishes. Moreover, it is a great source of omega-3 fatty acids. One tablespoon of perilla oil contains 9,000 mg of fatty acids.
Walnuts are a rich source of Alpha-linolenic acid omega-3 fatty acids. Several clinical studies have shown that the omega-3 fatty acid content in walnuts is very beneficial in improving your brain health. 2,542 mg of omega-3 fatty acids are present in just one serving of walnuts.