Omega-3 fatty acids are essentialfor brain functionand the nervous system and also have anti-inflammatory properties. We have to cover our need for omega-3 fatty acids through our diet because our body cannot produce them itself. Three forms of omega-3 fatty acids are found in foods. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in fish, while alpha-linolenic acid (ALA) is commonly found in plants. Health experts recommend eating fish high in omega-3 fatty acids at least twice a week to get the necessary EPA and DHA dosage. But what if you don't like fish or simply prefer a vegetarian or vegan diet?
Although our body cannot produce omega-3 fatty acids itself, it can convert some ALA into DHA or EPA. However, it is not clear whether plant sources are involvedOmega-3 fatty acids impact heart health. Here is a short list of the best Omega 3 suppliers that are suitable for vegans and vegetarians.
linseed
Flaxseeds are high in alpha-linolenic acid, as well as vitamins, minerals, fiber and phytosterols, which may have additional health benefits. Flaxseed is available whole, ground or as linseed oil. Crushed linseeds are particularly popular in breakfast muesli or sprinkled over soups and salads.Tipp: Store your flaxseeds and flaxseed oil in the refrigerator to prevent them from going rancid.
Edamame
Edamame are unripe soybeans that are eaten as a finger food or side dish. They are rich in alpha-linolenic acid, vitamins and fiber and also have a high protein content. Edamame is often served in Japanese restaurants and is available in the frozen section of most grocery stores.Tipp: Serve edamame ashealthy afternoon snack.
Chia-Samen
Seeds and nuts are typically the best sources of healthy fats, and chia seeds are no exception. Aside from their high ALA content, the tiny seeds are a good source of fiber as well as some vitamins and minerals.Tipp: Try chia seeds instead of flax seeds or as a healthy addition to a smoothie, cereal or salad.
rapeseed oil
Canola oil is a versatile cooking oil and also an excellent source of short-chain omega-3 fatty acids. Rapeseed oil can withstand high temperatures and is therefore suitable for deep-frying, baking and roasting. It has a mild flavor, making it a suitable choice for use as an ingredient in dressings and sauces.Tipp: Use canola oil as a tasty alternative to olive oil.
Walnuts
When it comes to general nutrition, walnuts are one of the best nuts around. They are among the leaders in terms of omega-3 fatty acid content and are also rich in proteins, various vitamins and minerals. Walnuts are an excellent snack with salad, cereal and yoghurt and are perfect as a delicious ingredient in both baked goods and savory dishes. Use walnut oil for example to...to make delicious salad dressing.Tipp: Walnuts in the shell have a shelf life of around 12 months. For maximum freshness, store all nuts in a cool, airy and dark place.
Pumpkin seeds
Pumpkin seeds as a snack are an excellent choice to increase your ALA intake. They also contain a lot of calcium, magnesium and protein and are rich in fiber.Tipp: Buy already shelled pumpkin seeds - they are much easier to eat.
Pine nuts
Pine nuts are another good source of plant-based omega-3 fatty acids. They are also rich in protein, monounsaturated fats, manganese and some B-complex vitamins.Tipp: An excellent appetizer is pesto made from pine nuts served on whole wheat bread.
White beans
The white beans also contain a significant proportion of omega-3 fatty acids. They are also an excellent vegan optionSource of calcium. They also have high levels of fiber and manganese.Tipp: Always have a few cans of beans on hand to use in soups or quick recipes.
Hemp seeds
Hemp seeds won't get you high, but they provide many health benefits. They are rich in omega-3 fatty acids and minerals such as iron and magnesium.Shelled hemp seedscan already be found in many health food stores or local grocery stores. Whether in smoothies or salad, the small seeds can be added to almost anything.Tipp: Simply use hemp seeds as an alternative to flax seeds.
